Footsteps Feb 2019 Web Final

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Eastern North Carolina Stories of Yesterday, Today, Tomorrow. February 2019

2 

CONTENTS 

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5 

6 7 

8 

9 

Chowanoke History 

Grandma Swains 

Recipes 

Second 

Amendment 

Tech Girl 

Poetry by 

Ron Ben Dov 

10 

13 

14 

16 

18 

Carolina Snapshots 

Economics 

Dr. Crime 

A New Year, 

A New You 

What’s in 

Your Diet?

4 PUZZLES 

One Thousand and One Nights by Anonymous 

One Thousand and One Nights is a collection of Middle Eastern folk tales compiled 

in Arabic during the Islamic Golden Age. It is often known in English as 

the Arabian Nights, from the first English-language edition, which rendered the title 

as The Arabian Nights’ Entertainment. 

The work was collected over many centuries by various authors, translators, and 

scholars across West, Central, and South Asia and North Africa. Some tales themselves 

trace their roots back to ancient and medieval Arabic, Persian, Greek, Indian, 

Jewish and Turkish folklore and literature. In particular, many tales were originally 

folk stories from the Abbasid and Mamluk eras, while others, especially the frame 

story, are most probably drawn from the Pahlavi Persian work Hezār Afsān, which in 

turn relied partly on Indian elements. 

Word Search 

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succession tragedies 

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comedies 

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conclusion literature 

thousand danger 

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What is common throughout all the editions of the Nights is the initial frame story of 

the ruler Shahryār and his wife Scheherazade and the framing device incorporated 

throughout the tales themselves. The stories proceed from this original tale; some 

are framed within other tales, while others begin and end of their own accord. Some 

editions contain only a few hundred nights, while others include 1,001 or more. The 

bulk of the text is in prose, although verse is occasionally used for songs and riddles 

and to express heightened emotion. Some of the stories commonly associated 

with The Nights, in particular “Aladdin’s Wonderful Lamp”, “Ali Baba and the Forty 

Thieves”, and “The Seven Voyages of Sinbad the Sailor”, were not part of The Nights 

in its original Arabic versions but were added to the collection by Antoine Galland 

and other European translators. 

Source: Wikipedia 

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Chowanoke Indian History 

glimpse into several Native American civilizations 

A centuries prior to European colonization will reveal 

an American Indian culture that overall was not primitive, 

considering the period of time. In fact, one could 

view American Indian culture as being far more advanced 

when compared to many other cultures during 

the same time frame, including those of the European 

sector. Such American Indian communities indeed 

existed within the United States where one example 

can be seen by examining the culture of the Chacoan 

people, who in 800 AD once lived in an area known today 

as New Mexico. Much has been written that details 

the advanced techniques that allowed the Chacoan 

people to construct a community in the 800’s that was 

larger than England. Their community contained the 

largest buildings in the United States that were not 

surpassed in size until the 19th century. In fact, the 

Chacoans used unique techniques for constructing 

massive stone buildings that spanned several stories 

high and contained hundreds of rooms that were held 

up by massively thick walls purposely designed to hold 

the weight. 

The Chacoan community was comprised of several 

of these massive homes which were all connected by 

roads. One can imagine the complexity of social organization 

required in order to construct these massive 

structures and build community infrastructure. Not only 

were the buildings massive, but they were oriented to 

solar and lunar cycles and lined in such a manner to 

allow communication between the buildings. To put this 

in modern perspective, the Chacoan people are ancestors 

of the Pueblo and Hopi Indians who live in Arizona 

and New Mexico today. Without going into detail, the 

Chacoan community also exhibited many aspects of 

Mayan culture particularly during its rituals, trading of 

exotic artifacts and in the construction of its massive 

buildings, irrigation systems, and roads. Keep in mind 

that this occurred in the 800’s, 700 years before colonial 

contact. Also prior to the construction of this massive 

community, these Indians had been accustomed 

to constructing and living in smaller stone houses for 

centuries prior. 

While the Chacoan community may have had more 

complex infrastructure due to its community size and 

to the arid climate of the Southwest, social organization 

was also required on the east coast to maintain its 

American Indian communities. Some similarities have 

By Duvonya Chavis 

been noted in historical documents that reveal stories 

of interesting and complex interactions that the North 

Carolina coastal plains Indians had with the Europeans. 

There are documents noting that in 1609, explorers of 

the Lost Colony were living in a Tuscarora village called 

Pakerikinick to reports in 1614 that Jamestown explorers 

went to a Tuscarora village called Ocamahawan 

where the Indians had built two-story “stone” houses 

and used brass utensils, and to another report noting 

that in 1654, a wealthy Spaniard, possessing slaves, 

had been living among the Tuscarora for several years. 

In 1670, it was noted that the Spanish had set up a 

trading post in a Tuscarora village called Kateras, 

which was described as a place of “great Indian trade 

and commerce.” The Chowanoke Indians were also 

reported as building two story houses in the 1600s, 

although these houses were not particularly noted as 

being made from stone. As historical documents are 

pieced together along with archaeological findings, 

theories and perpetuation of a primitive mode of Native 

existence will hopefully be quenched. The communities 

mentioned in this article are just a small number of 

communities that existed across the United States prior 

to colonial invasion. 

Duvonya, a Chowanoke Indian descendant, is 

President of Roanoke-Chowan Native American Association, 

a non-profit organization whose mission 

is to help American Indians in Northeastern NC and 

Southeastern VA. She currently sits on the council 

of the Chowanoke Tribe. In partnership with another 

Chowanoke descendant, she is currently developing 

Chowanoke Reservation for tribal descendants 

to gather and hold cultural events. 


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6 

FOOD 

Fish Chowder 

Grandma Swain fixed a lot of seafood. Living on 

the outer banks, seafood was cheap and always 

available. 

She used this basic recipe for many of her dishes. 

The boys loved this fish chowder. 

Grandma Swains 

Recipes 

Ingredients: 

2 teaspoons salt 

2 teaspoons pepper 

1 teaspoon Parsley 

1 onion, chopped 

1/2 cup butter 

4 cups water 

6 cups cubed potatoes 

2 pounds Fish, cut up into cubes 

3 tablespoons lemon juice 

2 cups milk 

2 cans evaporated milk 

Directions: 

In a large pot, saute onion in butter. 

Add water and bring to a boil. 

Add potatoes; cook for 10 minutes. 

Add fish and lemon juice; reduce heat and 

simmer for 10 minutes. 

Add milk, evaporated milk, salt and pepper. 

Sprinkle with parsley. 

Makes about 4 quarts. 

TECHNOLOGY 

2019: The Year of the Space-Age Home 

(BPT) - In 2019, the “space-age” home will become a reality 

with modern innovations that are poised to change the way 

we think about luxury, elegance and comfort. Incorporating 

advanced technology into your home is essential when 

elevating its overall style, design and functionality. 

What better way to create a futuristic environment than by 

living like an astronaut in your own home. You can do exactly 

that with the new Flotation Tub with ZERO DIMENSION 

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space-age technology that simulates zero gravity by offering 

bathers a weightless experience. After more than a decade’s 

research, TOTO discovered that a unique posture - with the 

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flexed - reduced the joints’ mechanical energy/load to nearly 

zero. Astronauts sleep in this position; it enables the most 

relaxing rest possible. Cerebral blood flow studies show 

activity in the left ventrolateral prefrontal cortex - the part of 

the brain responsible for language - is dramatically reduced, 

enabling a meditative state. 

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your makeup or watching the news as you shave, creating 

a dual functionality and must-have futuristic design component. 

Space-age aesthetic is all about blending minimalistic 

features with high-tech devices, allowing for a seamless 

transition between design and innovation. But why stop with 

just the bathroom? Consumers will continue to see a vast 

range of technological innovations throughout 2019, inspiring 

home transformations that are out of this world! 

To reach new worlds, innovation is key, especially when it 

comes to energy efficiency. For state-of-the-art elements 

both inside and outside your home, consider installing the 

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Gun Rights 

by Joe Forbes 


OPINION 7 

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For decades, the law in this state 

concerning possession of firearms by 

people convicted of felonies was murky at 

best. A felon who completed his probation/ 

parole could possess a long gun anywhere, 

and a handgun only on his own property. 

However, this conflicted with federal law, 

which prohibited a felon from possessing 

any firearm. The federal law was rarely 

enforced at the state level, and even then it 

was used against people who committed a 

new, serious crime like bank robbery. The 

state legislature changed the state law to 

conform with the federal law, so that no one 

with a felony conviction could have a firearm. 

This poorly publicized change in the state 

law caught many people unaware. Suddenly, 

people with a 30 year old felony were being 

arrested while out hunting, and charged with 

the major felony of Possession of Firearm by 

Felon, which carries mandatory prison time. 

The public outcry led our legislature to create 

two ways to provide relief to people who 

had a single lapse in judgment years ago, 

but have abided by the law ever since. 

The first way is to have the conviction 

expunged. An expungement is available 

for people who have committed a low-level 

felony (class H or I), such as breaking or 

entering or larceny. Generally, the applicant 

has to have a single felony conviction, with 

no subsequent convictions (other than a 

traffic conviction) for 15 years since he completed 

his probation/parole. The motion has 

to be filed in the NC court where the conviction 

occurred. He also has to demonstrate 

good character. If granted, an expungement 

wipes the conviction from the public records. 

In fact, the statute goes on to say that the 

person may thereafter deny that they were 

convicted, or even arrested, without fear 

of prosecution. Because an expungement 

has the effect of restoring the person to his 

pre-conviction status, he may again possess 

a firearm. 

Joe Forbes is a lawyer based in Elizabeth City, NC. 

He is passionate about our second amendment 

rights and writes articles on gun law. 

The second way is to petition for restoration 

of firearms rights. This method leaves 

the felony conviction in place, but allows the 

person to regain his rights to a firearm. The 

advantage of this method is that it allows for 

restoration of rights even to those convicted 

of more serious offenses (Class D felonies 

and below), and it can include an out-ofstate 

conviction. Generally, an applicant has 

to have had a single felony conviction, had 

no subsequent offenses, and been of good 

character for 20 years following the restoration 

of their other civil rights. (In NC, this 

would be the completion of probation/parole. 

Other jurisdictions define restoration of rights 

differently.) 

Under either method, the felony has to 

have been non-violent, and not involved an 

assault or the use of a weapon. The felony 

generally cannot be a sex crime. The person 

cannot be under a domestic violence protective 

order. They have to have demonstrated 

good character for the required time period. 

It is important to note that the judge is not 

required to grant relief in either case. The 

statutes say the judge “may” grant the relief 

if the court finds that the criteria have been 

met, so it is important to present the case 

to the court in the most favorable light. No 

judge is going to grant the motion if he/she 

has any idea that the applicant will be back 

in court on another charge in the future. 

Success is how high you bounce when 

you hit bottom. 

- General George Patton 

Comments or suggestions? 

Email br549@modernmedianow.com 

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8 TECH GIRL 

Electric cars - Will one be in your future? 

T 

he automotive industry has evolved tremendously 

over the past two decades. There is a major 

shift towards green technologies and increased fuel 

economy, compelled by policies and consumer demand. 

It is not surprising that car manufacturers are 

investing significant amounts of money in developing 

new electric vehicles (EVs) and car batteries as they 

endeavor to meet stringent carbon emission regulations 

and the demands of global customers. Even 

though most of the models on the road are simply 

electric versions of fuel-powered cars, in the not-toodistant 

future, you can expect to see new designs and 

models on the roads. Let us give you a preview of 

what you can expect to see in showrooms and on the 

road when you’re out driving in the next few years 

What are Electric Vehicles (EVs)? 

Electric Vehicles are automobiles powered by one or 

more electric motors, using electrical energy stored in 

rechargeable batteries or any other device that stores 

energy. In contrast to conventional vehicles, electric 

vehicles are not powered by diesel or petrol, but they 

are propelled by electricity sourced from mains to 

recharge the battery. A major advantage of the electric 

vehicle is the ease and ability to charge vehicles, both 

on the road and at home with the aid of dedicated 

home charge points. Electric vehicles come in three 

forms 

1. Plug-in hybrids, 

2. Battery electric (BEV), 

3. Fuel-cell electric (FCEV). 

The Future of Electric Cars 

There are several factors suggesting that the sales of 

electric cars will increase in the next few years. Let us 

have an in-depth look at some of these factors; 

Charging Stations 

As a result of significant investment over the last few 

years, Ireland has one of the most extensive charge 

point networks in Europe with an estimated 1,200 

charging units spread around the island of Ireland. 

Ontario is working hard to build a comprehensive 

charging network. Currently, there are 274 Level 2 

charging stations and 211 Level 3s in the province 

with others in work. (Level 2 chargers use 240 volts, 

while Level 3s uses 480 volts and can bring an EV to 

80 per cent charge in 30 minutes). Edison in Southern 

California is also making plans to deploy 1,500 

charging stations to start with and another 28,500 in 

the future. Furthermore, some companies like Google, 

Walgreens and Coca-Cola have begun installing 

charging stations. Other Automobile companies such 

as BMW and VW are also teaming up to build more 

than 100 charging stations. 

Longer-Range Models 

One major constraint of electric cars is their short 

range of travel. However, there are now many models 

that offer at least 100 miles of range and are widely 

available to consumers. There’s the Tesla Model X 

and Model S which costs about $70,000. Chevrolet 

Volt, a plug-in hybrid of GM, is already in the showroom 

with a 50-mile range. Another model AGM’s 

Chevrolet Bolt is scheduled to arrive in 2018 with a 

200-miles-per-charge range. VW has also announced 

its intention to design a 186-mile, high-volume electric 

car followed by the next generation longer range Nissan 

LEAF. 

Battery costs are Plummeting 

Battery prices are dropping faster than many experts 

would have projected. And there’s great indication 

that the price will continue to plummet. Bloomberg 

New Energy Finance Projects projected that battery 

prices are on course to make EVs as affordable as 

their gasoline equivalents. Automobile industries like 

Tesla and GM are making substantial investment in 

mainstream EV models because they presume battery 

prices will continue to fall and this will be the beginning 

of an increased market sale for electric cars. 

Car makers are embracing EVs 

Automakers are investing billions of dollars in bringing 

more EV models to market. The number of EV models 

is expected to double, with 16 new models in 2017. 

In 2016, about 11,000 EVs were sold in Canada, and 

this figure represents an estimated 56 percent increase 

from 2015. Almost 30,000 electric vehicles are 

on Canadian roads and sales are projected to take off 

as plug-in hybrids, and fully electric enter the market. 

Automobile giant Ford is also investing $4.5 billion in 

electric cars and is expected to add 13 electric cars 

and hybrids by 2020. Takahiro Hachigo Honda’s Chief 

Executive lately announced that two-thirds of its automobiles 

by 2020 would be electrified, including plug-in 

hybrids, conventional hybrids, and fuel cell vehicles. 

The global decision to cut carbon pollution and oil 

dependency 

Motor vehicle accounts for about 17 percent of the 

global C02 emissions and therefore electric Vehicles 

have gained more prominence due to a global need to 

reduce carbon pollution and oil dependency that fuel 

dangerous climate change. A research study by the 

Electric Power Research Institute and NRDC revealed 

that widespread use of EVs could reduce carbon pollution 

by 550 million MT yearly in 2050, corresponding 

to the emissions from 100 million passenger cars. 

The Bottom Line 

At the moment fully electric vehicles are still a minority 

of cars on the road; however, their number is rapidly 

increasing as they become more affordable and more 

practical. EVs advantages are apparent: they use less 

energy and their C02 emissions are lesser than internal 

combustion engines. And in few years, their benefits 

to private drivers will become more pronounced 

as they become a mainstream status symbol. Since 

modern electric vehicles first went on sale in 

large numbers in the past six years, the field 

has grown significantly. The adoption rate of 

the technology has increased dramatically 

and will continue to accelerate as the battery 

price plummets, charging infrastructure improves, 

and manufacturing advance to deliver 

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driving ranges. EVs are in the showrooms 

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Prayer on a cold and dreary day 

Warms your soul in a lovely way 

As for the warmth of His embrace 

Let His light shine upon your face 

Received that warm and pleasant glow 

That comes when its God you know 

Start your day on bended knee 

God will answer you with glee 

Ask to prosper when you pray 

Walk His path, do not stray 

And He will bless you every day 

So, let His Holy Spirit reign 

Covering all in love and grace. 

The author was born in Telaviv, Israel - In 2008 a life 

changing event occurred and the flow of faith based poetry 

has run ever since. 

Author of the following books: 

Faith Based Poetry 

Inspiration by God, Perspiration by Ron 

Inspiration by God, More Perspiration by Ron 

Inspiration by God, Even More Perspiration by Ron 

Inspiration by God, Perspiration by Ron, Volume IV 

Inspiration by God, Perspiration by Ron, Volume V 

Inspiration by God, Perspiration by Ron, Volume VI 

Inspiration by God, Perspiration by Ron, Volume VII 

School of Life 

INSPIRATION 

Covering All 

by Ron Ben-Dov 

53rjbd@gmail.com 

Copyright all rights reserved 

– Secular Poetry 

American Legion Post 126 – Photo collection of 

members and activities of Hertford’s Post 126 

The grocery store scoop: 

Debunking common myths 

(BPT) - When you enter a grocery store, you’re suddenly 

faced with thousands of options. You want to get the staples 

you need and you want the best nutrition for your family, but 

it’s easy to get overwhelmed. How do you know what’s your 

best choice? 

“Options like brown versus vitamin-enriched white bread, 

or, grade A versus AA eggs can cause confusion for even 

savvy shoppers,” says Registered Dietitian and Nutritionist 

Dawn Jackson Blatner, winner of the ABC television show 

“My Diet Is Better Than Yours.” “With so many choices it’s 

difficult to know what’s what.” 

Blatner reveals the truth about some of the most common 

myths and misconceptions of grocery store staples to 

streamline trips and ensure you’re bringing home the most 

nutritious options. 

Bread 

Many people believe the darker the bread, the healthier it 

is, causing them to skip labels and grab a brown loaf on the 

go. The problem is, just because bread is brown doesn’t 

mean it’s whole grain. That color could be achieved through 

caramel coloring. 

“What you see doesn’t tell the whole story, so it’s important 

to look at labels to get the facts,” says Blatner. “Whole 

grain and sprouted grain are always good bread choices for 

better nutrition. It’s also important to pay attention to sugar 

content. There are many great options available with 0 

grams of sugar.” 

Eggs 

Egg-grading systems were created by the USDA to mark 

interior and exterior quality of eggs. Many people ignore this 

system and simply choose eggs based on appearance or 

price. To get the best nutrition, buy from a producer that has 

its own quality standards that go above and beyond USDA 

requirements. 

Blatner provides an example: “Grade A specifications for 

Eggland’s Best eggs are actually more strict than standard 

grade AA specifications for regular eggs. That means, no 

matter what grade you choose, they provide the highest 

quality egg that’s fresher and tastier. And with six times 

more vitamin D, 25 percent less saturated fat, more than 

double the Omega-3s, 10 times more vitamin E, and more 

than double the vitamin B12 compared to ordinary eggs, 

they’re also the most nutritious choice.” 

Produce 

The produce section is one of the healthiest places in the 

grocery store, but the notion that the misters are there to 

make items look good and add water weight so they cost 

more at checkout is a myth. That water helps ensure fruits 

and vegetables stay fresh, especially items that could wilt, 

like lettuce. 

“Give items a good shake to get rid of water weight,” suggests 

Blatner. “And remember to always rinse fresh produce 

well once you’re home to clean the surface of any dirt and 

bacteria. The mist at the store isn’t meant to clean, only to 

help maintain freshness.” 


When fresh fruits aren’t available, she reminds people to 

look for frozen alternatives, noting many frozen options are 

picked at the peak of freshness and flash frozen to capture 

high nutrient content. The best frozen varieties are those 

without added sauces or seasonings. 

“When you know the truth, you are empowered to make 

smart decisions while you shop so you can get superior 

products with superior nutrition,” says Blatner. “Then you 

can have fun making tasty recipes your family will devour.” 

Blatner offers one such recipe for inspiration: 

Zesty Egg Fried Rice Lettuce Wraps 

Ingredients: 

4 Eggland’s Best eggs (large) 

2 tablespoons Sriracha sauce 

6 strips lean smoked bacon, chopped 

2 cups cooked jasmine rice 

1/4 teaspoon black pepper 

2 tablespoons low sodium soy sauce 

1/3 cup sliced scallion greens 

12 leaves Boston/Bibb lettuce 

Directions: 

FOOD 9 

In a medium bowl, whisk eggs and Sriracha together until 

well combined. 

In large non-stick skillet, over medium-high heat, cook bacon 

until crisp. Transfer bacon to plate, leaving drippings in 

the skillet. When cooled, chop bacon into small pieces. 

Drizzle the egg mixture into the skillet, stirring as you 

drizzle. Add bacon, black pepper, rice and soy sauce to 

skillet and stir-fry 3-4 minutes, or until eggs are set. Stir in 

scallion tops. 

Remove from heat. Divide the mixture among the lettuce 

leaves and serve immediately.

10 PHOTOGRAPHY 

Carolina 

Shapshots 

by Bailey Kravanec 

Always looking for that perfect photo, 

Bailey captures the details in her pictures 

that most of us never notice. If you are 

looking for a family, senior, or engagement 

photographer, contact her through her 

Facebook or Instagram page. 

Check out Bailey’s work on her 

Facebook page, or just scan the 

QR Code with your mobile phone. 

facebook.com/krivanecphotography/ 

instagram.com/baileykrivanecphotography/ 


True Grits 

Feb. 2019 

NATURE 11 

Creamy Shrimp + Cheddar Grits 

(inspiredhome.com) 

For the Grits: 

• 1 tablespoons of olive oil 

• 1 small diced yellow onion 

• 2 cups of white grits 

• 6 cups of chicken stock 

• 4 tablespoons of unsalted butter 

• 8 ounces of shredded white cheddar grits 

• Kosher salt and fresh cracked pepper to taste 

For the Shrimp: 

• 1 teaspoon of olive oil 

• 6 strips of bacon thinly sliced 

• 5 minced cloves of garlic 

• 1 pound of peeled and deveined shrimp 

• ¾ cup of cream sherry 

• 1 ½ cups of heavy whipping cream 

• Kosher salt and fresh cracked pepper to taste 

DIRECTIONS 

1. Grits: Add the olive oil to a medium size pot on medium 

heat and cook the onions for 6 to 8 minutes or until 

lightly browned. 

2. Add in the grits and chicken stock, stir and cover for 

20 to 25 minutes or until the grits are al dente. 

3. Finish the grits with butter, shredded cheddar, salt and 

pepper and keep warm. 

4. Shrimp: In a large saute pan on high heat with 1 teaspoon 

of olive oil, cook the bacon until it is crispy. 

5. Once cooked, remove the bacon and the shrimp and 

garlic to the pan with the rendered bacon fat and saute for 

3 to 4 minutes or until the shrimp is done. 

6. Once the shrimp is cooked, remove them from the 

pan and deglaze with cream sherry and reduce until there 

is 2 tablespoons of liquid left. 

7. Add the cream and cook over medium heat until it 

becomes very thick, think alfredo sauce. 

8. Add the shrimp, bacon, salt and pepper to the cream 

mixture and mix. 

9. Serve the creamy shrimp over the cheddar grits. 

By: Coy Domecq 

One of the failings of growing up eating a local staple is we 

sometimes take for granted that everyone is familiar with 

what is truly a regional dish and not well known beyond our 

personal borders. This is the case for the southern specialty grits. 

History reveals that at least in 1579, Native American tribes used 

the dried pounded local maize to prepare a boiled corn product. 

Around 1585, one member of Sir Walter Raleigh’s Roanoke Island 

exploration party posted this original Yelp-like review upon dining 

with local American natives, “very white, faire, and well-tasted” 

boiled corn. 

Grits do not have much to offer in the way of nutrition, they are 

low in fat but low in almost everything thing else too. A serving of 

grits has about 10% carbohydrate content and approximately 8% 

iron. One of the greatest benefits of a hot bowl of grits on a cold 

morning is that it is warming and sticks to your ribs for a while. 

Even though purists would never consider eating neutral-tasting 

grits with anything more than salt and butter, many variations 

include the addition of syrup, jelly, bacon and eggs, gravy, and of 

course cheese. 

Grits is or are (do not get me started) a product of our past but 

also enjoy fancified modern recipes that are popular throughout 

the country across many cuisines. Grits, known as polenta in 

some circles, are associated with hominy, corn mush, and corn 

meal depending upon the size to the particles, type of corn, and 

the method of preparation. Proper cooking of grits is both an art 

and a science littered with many disgruntled cooks who cannot 

seem to get the hang of successful grit-ology. 





Call us at (252) 377-5296 






For more Dr. Dave recipes, a book is 

available by contacting Dr Dave at 

252-312-0295 

All proceeds go to the Oak Grove 

United Methodist Church 

Banana Bread 

1/4 cup of butter 

1 cup sugar 

2 eggs 

1/4 teaspoon baking soda 

2-3 bananas (mashed) 

2 teaspoons baking powder 

1/4 cup buttermilk 

1/2 teaspoon salt 

2 cups all purpose flour 

1 teaspoon vanilla extract 

Cream butter and sugar until light and fluffy, 

add eggs o butter mixture mix well 

Combine baking soda and buttermilk with 

mashed bananas stir banana mixture and 

vanilla into creamed mixture 

Pour into loaf pan, bake at 350 degrees for 45 

minutes or until done 

Cool and remove from pan let cool on wire rack 

and serve.

12 

HOME 

How ancient ingredients can give your winter health a boost today 

(BPT) - Whether it’s a hot drink of honey, lemon and brandy, 

or a steaming bowl of chicken soup, many families have 

age-old home remedies, passed down through the generations, 

that they still use today when winter kicks into high 

gear. Grandma knew a thing or two about soothing a sore 

throat, quieting a cough or settling a rumbling stomach without 

a trip to the pharmacy. 

Many of those passed-down secrets originated in ancient 

times, and were implemented to boost the immune system 

to help fight off bugs before they took hold. While some 

of those age-old remedies are still in use today, there are 

some more modern ways to help support your health. 

“Today, many of us rely on the convenience of vitamins and 

supplements to help support our immune systems, which 

is a beautiful thing,” says Erin Palinski-Wade, RD, CDE, 

and consultant to Swisse Wellness. “It’s much easier than 

making batches of soup from scratch and finding endless 

obscure herbs and remedies. However, it’s important to find 

high-quality supplements that have these immune boosting 

ingredients that are trending today.” 

1. Honey. Honey has been used medicinally for thousands 

of years. Ancient Egyptians used it to treat skin and eye 

conditions, and added it to their beauty treatments, too. It 

was so revered that pots of honey have even been found in 

Egyptian tombs, unspoiled after thousands of years. Today, 

people tout honey as a superfood and natural remedy for 

many ailments. Honey is rich in vitamins B and C, and 

minerals like calcium, iron, zinc and more. Manuka honey, 

out of New Zealand, is getting a lot of attention lately for its 

super beneficial qualities. A great way to get it into your diet 

is with the Swisse Vitamin C + Manuka Honey supplement. 

It’s a chewable antioxidant that makes it easy for you to give 

your body the benefits of this amazing honey without needing 

to keep little bear-shaped jars of the stuff lying around. 

2. Echinacea. Grown in North America, echinacea, which 

comes from the coneflower, has been part of Native American 

traditional medicine for hundreds of years. Its use was 

passed on to pioneers and settlers, and became part of 

their traditional remedies, too. It has historically been reported 

to support the immune system, and today, we know 

echinacea to do the same. You can find it in liquid form, or 

in supplements. Swisse Immune Forte combines echinacea 

with elderflower, vitamin C and zinc for a powerful combination 

of immune-supporting effects. 

3. Andrographis. Another key ingredient in Swisse’s Immune 

Forte, andrographis is a plant native to South Asian 

countries often used to make medicine. Andrographis is rich 

in compounds called andrographolides (hence the name), 

which are said to have anti-inflammatory and antioxidant 

properties. 

4. European elder. To round out Immune Forte, European 

elder, also known as Sambucus nigra, is expected to be a 

breakout trend this year. While it’s been around for a long 

time, it’s just becoming a popular ingredient for wellness enthusiasts. 

Boasting a wide range of benefits useful in winter 

months, European elder is another ancient ingredient that 

can still be helpful today. 

Many of these ingredients still emulate names and descriptions 

that aren’t as common today, but are starting to 

break out in the approach to holistic wellness. We are lucky 

enough to have access to high-quality supplements that 

are easy to intake while still getting all the benefits of these 

incredible ingredients. 





Call us at (252) 377-5296 








Enjoy a book, then exchange a book! Look for Children’s Read and Return Book Boxes located at: 

Belhaven 

One Stop Hair Styling 

Amy’s Tienda 

David Elliott, DDS 

Aurora 

Vidant Family Medicine 

Washington 

Pamlico Animal Hospital 

Medical Park Pharmacy 

Brad Jackson, DDS 

Precision Eye Care 

Asbury Church 

Washington Vision Center 

Ruff Cuts 

Fitness Unlimited 

Beebe Park Little Library 

Havens Garden Little Library 

Beaufort County United Way 

Beaufort County DSS 

Beaufort County Health Dept. 

Coastal Pregnancy Center 

Agape Health Clinic 

Ruth’s House 

Vidant Beaufort Hospital ER 

Vidant Women’s Care 

MyEyeDr. 

Engelhard 

Hyde Hotline 

Hyde County DSS 

Engelhard Post Office 

Martelle’s Feed House 

Engelhard Medical Center 

Fairfield 

The Gas Bar 

Swanquarter 

Chris’s Grocery 

Hyde County Health Dept. 

Mattamuskeet Senior Center 

Swan Quarter Post Office 

Ponzer 

Farmers Market and Grill 

Ocracoke 

Ocracoke Medical Clinic 


As Independent Bookstores Make A Comeback, E-Book Sales 

Take A Dive by: Chloe Anagnos 

T 

echnology is a wonderful thing: It gives entrepreneurs 

and visionaries the tools to transform our lives for the 

better. But sometimes, innovations designed to replace 

ancient technology don’t quite catch on—at least, not as 

expected. 

While consumers are increasingly choosing to stream 

their entertainments, they seem to be going back to an 

old-fashioned artifact—the book—for their reading needs, 

boosting the publishing industry. In the meantime, however, 

declining e-book sales are beginning to concern the 

industry. 

The Market Speaks 

The non-profit trade organization American Booksellers 

Association (ABA), which represents independent bookstores, 

reports that its membership numbers have been increasing 

for the past nine years, meaning more bookstores 

are opening across the country. In addition, ABA claims 

that sales at these bookstores are also up, rising 5 percent 

since 2017 alone. 

With bookstores in more than 2,400 locations across the 

country, hardback and paperback book sales have grown 

6.2 and 2.2 percent, respectively. That, along with the fact 

ABA’s membership is growing, shows us there’s a real 

demand for physical books over their digital version. That’s 

particularly true if you observe that e-book sales fell by 3.9 

percent this year alone. 

Overall, the sales of both paperback and hardback books 

generated nearly $4 billion to the publishing and independent 

bookstore industry during the first nine months of 

2018, while e-book sales brought in only $770.9 million. 

As it is with anything else, the market is clearly speaking, 

and it’s shown it favors the tried-and-true print over digital 

format, proving that competition is important even when it 

comes to demonstrating that not all that is new will automatically 

take over. After all, if we hadn’t seen the industry 

shift toward e-books, consumers may have not rediscovered 

their love for old-fashioned books. 

Print vs. Digital: A Return to Decentralized Learning 

Despite the obvious growth in the small, independent bookstore 

industry, large, corporate, and chain bookstores like 

Barnes & Noble are not doing so well. As a matter of fact, 

the firm is closing several locations and might even be put 

up for sale if things don’t pick up. 

While these super bookstores entered the picture to offer 

readers a full immersion experience, giving them space to 

read and catch up with their friends over coffee all in one 

place, it seems the model became too expensive and, over 

time, unsustainable. 

Small bookstores, on the other hand, have a small overhead, 

meaning they don’t have to sell an exorbitant number 

of books to cover their fixed costs. It’s clear that, as they 

thrive in a market that is devouring the large, corporate-run 

bookstores, the industry is experiencing a new moment, 

one marked by a return to a more decentralized approach 

to shopping. 

With the internet making everything so accessible, we 

have seen a revolution in how people learn. From online 

college education to free university courses and widespread 

access to PDF book copies, people have turned 

their back to large, real-world conglomerates, favoring a 

more customized experience. 

Perhaps the return to the neighborhood bookstore is an 

extension of this movement, making the book shopping experience 

less about having all options laid out right before 

your eyes to make it more intimate and, yes, even simpler. 


ECONOMICS 13 

It’s All about Human Action 

The Observer pointed out that the fact digital book technology 

made reading so convenient is precisely why small 

bookstores have gained so much traction. With everything 

in our lives going digital, the simple joy of reading a physical 

book has become a novelty once again. 

“Book lovers are reading these big scary headlines about 

the death of the book industry,” Katie Presley, an indie 

Upshur Street Books shopper, told MarketWatch, “and 

they’re motivated to put their dollars into an industry and an 

art form that they love and want to keep around.” 

It’s almost as if the competition provided by the invention 

of the e-book made consumers look at real books a little 

differently, adding more value to the traditional format. 

While it’s difficult to argue against the convenience of 

e-books, it’s also easy to see why shopping for physical 

books makes so many of us happy. Perhaps that is the lesson 

behind the triumphant comeback of independent bookstores: 

economics is all about human action, and trying to 

pin it down or dictate it by law will always backfire. 



Don’t tell people how to do 

things, tell them what to do 

and let them surprise you 

with their results. 

- George S. Patton

14 LOCAL WRITERS 

DOCTOR CRIME 

Dr. Crime is a pseudonym for a social scientist holding a Ph.D. degree in sociology and in criminology. 

He has worked in all major parts of the criminal justice system. Drop him a note at the 

website www.keepkidshome.net if you or your child is in trouble, or you have custody issues, he 

may be able to help, give him a call (252-339-0000). 

Dear Dr. Crime: I think you have your ideas wrong 

when you tell us not to use pot. If it was bad for us, the 

government of many states would not be legalizing it. 

Back off and let us follow our political leaders’ ideas. 

Green Leaf Lad 

Dear Lad: Follow our political leaders? Well in that 

regard I suggest you watch TV news more. As for pot, I 

have in past columns given you clear evidence of the pot 

effects. The January, 2019 issue of Monitor on Psychology 

has a new report on that. It seems that research following 

3,826 kids for years found that marijuana caused 

harm to the adolescent brain. That involved memory, 

reasoning and self-control. In fact, it was worse that alcohol 

in causing such harm. I stick by my position: Kids, 

stay away from pot unless your physician prescribes it for 

medical use. 

Dear Dr. Crime: Are we having changes in the fundamental 

nature of humanity? Is there “social change” and 

what are the effects on people? I know church membership 

has dropped. Concerned Pastor 

SWAMPROOTS ~ A Timeless Gift 

wamproots” is a local magazine compiled by high 

“S school students from 1974 through 1984. The 

project started in 1974 by a group of junior year Columbia 

high school English students taught by Mrs. Madge 

Vanhorne. As topics were discussed for a class project 

… writing a journal about local folklore and history took 

precedent. The project was approved by the powers that 

be and the first staff was organized. The original staff 

was composed of Bobby Albanese, April Clough, Grady 

Fenner, Janice Pledger, and Terri Spencer. Bobby was the 

artist in the group and designed the cover art which was 

used for every issue just changing the cover color each 

time. The 1983 Volume 10 edition of “Swamproots” won 

the Hodges Award given by the North Carolina Society 

Of County & Local Historians for the best publication of 

local history by high school students in North Carolina. 

Another tribute was paid to “Swamproots” in 1993 when 

local author Fiona Finch included a group of her favorite 

stories from “Swamproots” in her book “A Heart’s Delight” 

Dear Pastor: A quick answer is yes and the effects are 

too many and complex to adequately document in my 

column. But I can attempt a limited response, simply 

because the issues you raise must be addressed and 

resolved or we risk frightening future events. An eloquent 

and descriptive discussion of the social problems may be 

found in the profound essays of Holly Audette, as for example 

her Daily Advance column of 8/1/2018. Her work 

is highly recommended. Another illustration of our social 

problems is the rise in suicide rates. The rise in suicide 

rates among females in America from 2000 to 2016 was 

50%. Wow! In the same period male suicide rates went 

up 21%. 

Dear Dr. Crime: This is a strong objection to your portrayal 

of males as the cause of bad behavior and social 

problems, while sweet little girls contribute nothing! The 

reason men excel beyond women is that they earn it! 

Back off! Local Guy 

Dear Sir: Please put the gender problems in perspective. 

Do you know that for years psychological and 

medical research was based on studies of men only with 

generalizations to all humans? It was assumed to apply 

to women. While that has changed now so categories of 

sex and race are included in research, men still hold most 

of the top leadership positions across public and private 

operations. Men commit 90% of the homicides and are 

77% of murder victims. The current issue of Monitor on 

Psychology reviews gender role stereotypes and finds the 

research shows what we attribute to men, stoicism, competitiveness, 

dominance and aggression has been shown 

to be harmful. The research showed that the positive 

traits expected of men actually are more often expected 

of women. Your concerns focus on a major sociological 

issue we must address. Keep up the conversation on 

gender issues and problems, we can improve the future. 

By: Jimmy Fleming 

TYRRELL COUNTY 

which celebrated Columbia’s bicentennial. The series 

of 12 issues have been read and enjoyed by thousands 

over the years and are still popular today. The students 

who participated in this project over the 10 years it was 

published learned a great deal about local history and left 

a great legacy of Tyrrell folklore for many future generations 

to enjoy. 





Call us at (252) 377-5296 







Budget checkup for homeowners and future homeowners 


HOME 

15 

(BPT) - Sponsored Ad Content from Vanderbilt Mortgage 

and Finance, Inc. 

A budget is an important tool for first-time homebuyers 

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Budgeting can mean guilt-free fun. By making and sticking 

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how much you need to set aside for necessities, and how 

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Budgeting can be done by anyone - it just takes time 

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A&S Flea Market 

113 East Hamlet Street 

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Bailey 

Krivanec 

PHOTOGRAPHY 

Bailey 

Krivanec 

PHOTOGRAPHY 



facebook.com/krivanecphotography 

instagram.com/baileykrivanecphotography

16 HEALTH 

A new year, a new you 

Foods good for 

your skin and hair 

(BPT) - Jan. 1 marks the official start of the new year and is our annual 

reminder to set resolutions, such as eating healthier, practicing mindfulness, 

getting organized or finally joining a gym. It’s the perfect excuse to 

hit the reset button to lead a healthier lifestyle. 

Whether that’s waking up to a glass of celery juice - the go-to drink of 

2018 - or taking a spin class, the challenge in getting healthier involves 

finding a solution that aligns with your everyday lifestyle and personal 

goals. Every individual’s journey is different. Resolving to lose weight on 

Jan. 1 is the easy part. Sticking with it requires more effort. 

Spinach 

What if you could start a weight loss journey that was sustainable? One 

that helps you build the habits that will carry you through Dec. 31, 2019, 

and beyond? 

Let’s get personal 

Effective weight loss programs must be highly personalized. Personalization 

plays a critical role in weight management, serving as the connective 

tissue between a program and the individual. Inputting height, weight, age 

and gender into an app or database cannot sustain a successful weight 

loss experience. Tracking your progress, consistent feedback, personalized 

coaching and motivational communications are key. These are made 

possible thanks to advancements in technology; which when combined 

with personalization can positively impact weight loss behaviors and yield 

real results. 

Finding the right program for you 

Losing weight is not one-size-fits-all, hence the importance of finding a 

program that is right for your body, mind and schedule. Experts advise 

seeking programs rooted in sustainability, personalization and ease of 

use. Developed in collaboration with Louisiana State University’s Pennington 

Biomedical Research Center, a worldwide leader in weight loss 

science, Amway’s BodyKey(TM) SmartLoss(TM) program makes it easier 

to embrace smarter, healthier lifestyle choices. 

Accessibility is also important. The BodyKey SmartLoss program includes 

a free mobile app that functions as your digital coach to help you achieve 

and share your success with family, friends and colleagues along your 

weight loss journey. The app is available for anyone to download on the 

iTunes Store and Google Play. 

Marrying the use of technology and biological processes, the program 

features three key elements: 

* Personalized eating plan: an easy-to-follow eating plan to educate on 

appropriate portion size 

* Personalized SmartLoss Graph: to map and track healthy weight loss 

* SmartTips and SmartLoss Feedback: continual and tailored recommendations 

to keep users motivated to lose weight 

“Personalization is invaluable for any successful weight loss program,” 

said Kerry Grann, Principal Research Scientist, Amway Research & 

Development. “Each person is unique and requires different specificities 

to lose weight. What may be beneficial to one person, may not work for 

another. Finding a solution based on your individual needs will help you 

lose weight more efficiently.” 

Breaking barriers 

With no tracking or calorie counting required, Amway’s BodyKey Smart- 

Loss program effectively drives weight loss by including scientifically proven 

strategies to help shift away from unhealthy habits that prevent you 

from losing weight. It is also personalized to help identify potential barriers 

such as mindset, sleep, stress and eating habits, and teaches new skills 

to overcome those barriers. 

“Creating healthy habits such as weighing yourself daily and replacing 

one meal a day with a nutrient-packed shake or bar can lead to long-term 

success in managing weight,” Grann continued. “These habits ensure 

daily allowances are properly met and that you receive the nutrients your 

body needs to lose weight.” 

In addition to meal replacement shakes and bars, Amway’s BodyKey 

SmartLoss program also offers tools, snacks and teas to help make portion 

control easier. 

As we approach a new year, now is the time to evaluate your physical, 

mental and spiritual health. Managing your weight doesn’t have to be 

a lifelong struggle. Proper weight management can be safely achieved 

through programs such as BodyKey SmartLoss. This program, combined 

with a proper education on the tools and nutrients your body benefits 

from, can enable you to reap rewards in no time. 



Blueberries 

Avocado 

Sweet Potato 

Walnuts 


Winter Shoes 


HYDE COUNTY 17 

The Mary Kay Foundation AWARDS Hyde County Hotline, Inc. $20,000 GRANT 

Chunky Heel 

Short Boots 

Chicboho 

Fashion Bandage 

Thigh-High 

Iconic Ugg 

suede pull-on 

boots 

Adidas 

Women’s 

Cloudfoam 

Pure 

UGG suede 

sneakers with 

metallic backstay 

The Mary Kay Foundation Honors Domestic Violence 

Awareness Month by Issuing $3 Million in 

Grants to 150 Domestic Violence Shelters Across 

the Country 

Engelhard, NC (October 3, 2018) – In support of Domestic 

Violence Awareness Month, The Mary Kay FoundationSM announced 

today it is awarding $3 million in grants to 150 domestic 

violence shelters across the country. Hyde County Hotline, Inc. has 

received a $20,000 unrestricted grant to support local survivors of 

domestic violence in Hyde County, North Carolina. This year’s grant 

contribution brings the Foundation’s total investment in its shelter 

grant program to $50 million. 

The Mary Kay Foundation was established in 1996 with the overarching 

purpose of supporting issues impacting women. In 2000, 

The Foundation expanded to include ending domestic violence as 

part of its mission. The Foundation is committed to funding the lifesaving 

work of women’s shelters and the annual shelter grant program 

has helped finance critical needs including emergency shelter, 

transitional housing, counseling and legal aid. All of these resources 

support women and children as they seek refuge and relief on their 

journey to an abuse-free life. This year, more than 1,200 organizations 

applied for the Mary Kay Foundation shelter grants. 

“At Mary Kay, we believe in helping women improve their circumstances 

and live their best lives. One in four women will experience 

domestic violence in her lifetime and it is our responsibility to support 

the women’s shelters that aid these survivors,” said President 

of The Mary Kay Foundation Board of Directors Michael Lunceford. 

“At the heart of The Foundation’s work is the shelter grant program 

which is actively supported by our independent sales force. We’re 

proud that our commitment makes such a powerful impact in local 

communities and in the lives of domestic violence survivors across 

the country.” 

According to the National Network to End Domestic Violence, 

more than 72,000 adult and child victims receive domestic violence 

services across the United States in just one day. Unfortunately, in 

the same period of time, more than 11,000 requests for services are 

unmet due to a lack of resources. 

The purpose of Hyde County Hotline, Inc. is to work to eliminate 

domestic abuse and sexual victimization and provide safe shelter in 

Hyde County, North Carolina through the collaborative efforts of a 

compassionate community. We promote dignity, respect and safety 

at home resulting in safer communities. In addition to safe shelter 

Hyde County Hotline provides crisis intervention, advocacy, safety 

planning, court advocacy, financial planning, assistance in obtaining 

further education & referrals to counseling for survivors of domestic 

violence and sexual assault. 

The need for shelter services in Hyde County is tremendous! 

Between January 1, 2018 and November 30, 2018 Hyde County 

Hotline served 126 victims of domestic violence in person and 

received 584 domestic violence related crisis calls and served 84 

victims of sexual assault in person and received 601 sexual assault 

related crisis calls. (Total number of crisis calls received may reflect 

multiple calls from one victim.) 

Hyde County Hotline is very blessed to have received this generous 

grant of $20,000.00 from the Mary Kay Foundation and we 

are very grateful. Our agency continues to provide compassionate 

services to all victims of domestic violence and sexual assault in 

Hyde County. The challenges we face are unique to the geographical 

isolation and distressed economy of our area and grants such 

as the one we have received from the Mary Kay Foundation are 

critically important to our ability to assist victims. – Kathryn Ballance, 

Executive Director of Hyde County Hotline 

Applications for the 2019 shelter grant program will be available in 

January 2019. Please visit marykayfoundation.org for more information. 

About The Mary Kay Foundation 

The Mary Kay Foundation was created in 1996 and its two-fold 

mission includes funding women’s cancer research and ending 

domestic violence. Over the course of more than two decades, 

The Mary Kay Foundation has awarded more than $78 million to 

women’s shelters and domestic violence service providers, as well 

as cancer research programs and related causes throughout the 

United States. To learn more about The Mary Kay Foundation and 

its mission, visit marykayfoundation.org or call 1-877-MKCARES 

(652-2737). 

Hyde County Hotline, Inc. 

Crisis Intervention, Advocacy, and Prevention 

Domestic Abuse and Sexual Victimization 

Kathryn S. Ballance 

252-925-2502 

kbhydehotline@gmail.com

18 

HEALTH 

Health and Nutrition Strategies for 

Cancer Survivors and Everybody Else 

New year, healthy you: 

4 steps for a healthier you 

Warren is a 30 year member of the Institute of Food 

Technology, A HAACP (hazard analysis critical control point) 

Instructor with a Batchelors degree in Nutrition Science. 

What’s in your diet? 

I 

was leaning toward skipping this months column, but 

things with our government is in such disarray that I d 

update you on our food chain. The FDA released a statement 

that consumers should avoid produce because of the 

government shutdown. I’d put meat or poultry processed 

products in the things to avoid category, because the 

USDA inspectors are not essential, and not working. The 

EPA oversees potable water operations nationwide, including 

farm irrigation. They aren’t working either. Customs is 

working without pay, so imported food is getting less scrutiny, 

and re-inspection is very limited. I site these agencies 

because they all impact America’s food chain. 

At this writing it appears the government will be back to 

work. I’d probably let the current stuff clear out for a few 

weeks. 

This is my annual optimizing time so I’ve got to be very 

creative with my diet. I’ve switched to frozen veggies and 

produce, and a lot more canned goods than I would normally 

eat, and I’ve substantially increased my dietary fiber. 

In earlier articles I’ve written about the benefits of fiber, 

omega 3, and olive oil. 

A quick review: 

Dietary fiber (roughage) is the indigestible portion of food 

derived from plants. Dietary fiber provides fuel to help build 

the levels of good bacteria in the large intestines and helps 

to speed up the removal of waste and toxins from the 

body, reducing the risk of diverticulitis, colon cancer and 

breast cancer. 

Local Farmers Markets 

Martin County Farmers Market 

4001 W Main Street Ext, Williamston, NC 27892 

Phone: (252) 792-1900 

Washington County Farmers Market 

Plymouth Nc 

Phone: (252) 793-2163 

Located Hwy 64 E approx. one mile east of 

intersection US 64 & NC 32 Plymouth, NC 

M-F 9am - 5pm June Thru September 

Saturday 8 am-3 pm; May thru December 

Leroy James Farmers Market 

4560 County Home Road 

Greenville, North Carolina 27858 

Apr - Dec 

(252) 355-7612 

Tuesday: 8:00am - 1:00pm 

Thursday: 8:00am - 1:00pm 

Friday: 8:00am - 1:00pm 

Saturday: 8:00am - 1:00pm 

Omega 3 can improve risk factors for heart disease by 

reducing triglycerides, blood pressure levels, and inflammation 

a natural response to infections and damage in 

your body. Long term inflammation contributes to almost 

every western illness including the diseases with the highest 

mortality rates (cancer and heart disease). Numerous 

studies have consistently observed a connection between 

higher omega 3 intake and reduced inflammation. 

Olive oil has many health benefits including but not limited 

to: treatment of colon and breast cancer, diabetes, heart 

disease, arthritis, and improved digestion. Olive oil is a 

key component of the Mediterranean diet, considered the 

healthiest in the world. 

Aldi’s in Elizabeth City will be open by the time you read 

this article. They will be a great asset for anyone seeking 

to transition to the Mediterranean diet. If you suffer from 

chronic arthritis and high blood pressure, go Mediterranean 

for a couple of months and see how you feel. 

I will be attending the “ReConnect Rural & Urban Forum 

in Raleigh to promote organic enterprises and to lobby for 

a certified organic soil testing facility operating from our 

region. 

I’ll close with, “you don’t know it unless you grow it” and 

“you are what you eat”. 

HomeGrown-HandMade Market Tarboro 

526 N Main Street 

Tarboro, North Carolina 27886 

(252) 563-6611 

1st and 3rd Saturday Each Month 

May till October 

Farmers Market Rocky Mount 

1006 Peachtree St 

Rocky Mount, North Carolina 27804 

(252) 407-7920 

Saturdays from April through November 

Washington Harbor District Farmers & 

Artisans Market 

Corner of Bonner & Water St 

Washington, North Carolina 27889 

(252) 947-1487 

8am to noon 

Saturdays April to October 

(BPT) - The new year is often a time filled with self-reflection and 

thoughts of personal transformation, prompting individuals to start 

hitting the gym, eating right and reconnecting with old friends. However, 

New Year’s resolutions can often be short-lived, frequently not 

even lasting through February. 

Instead of taking on large, difficult-to-maintain resolutions, there are 

smaller, simpler steps and habits that can be embraced, bringing a 

lasting healthier you into the new year. 

Self-care isn’t selfish 

When too many obligations and plans with family and friends 

become a burden, it’s OK to take a pass. If needed, spending a 

night at home or retreating to the comfort of your bed can help keep 

unintended stress at bay. Everyone needs a break from their social 

life on occasion. 

Bring on the breakfast 

Busy mornings might leave you feeling short on time and skipping 

out on breakfast altogether. Though it might feel like a huge time 

saver, skipping breakfast is actually detrimental to your day. Quick 

breakfast options that you can prepare ahead of time, like veggie 

egg muffins or overnight oats, provide energy and nutrients, like 

fiber, that you need to keep you and your body moving all day long. 

Treat the small stuff 

If you feel that something is off with your body, no matter how small 

it may seem, taking action from the start can go a long way in preventing 

bigger issues. Treating minor health conditions can be just 

as important for overall health as visiting the doctor for more serious 

concerns, like the flu or chronic pain. Quick relief for bum discomfort, 

such as itching and burning, is achievable with Preparation H 

Totables Irritation Relief Wipes. They deliver relief and on-the-go 

cleansing in a discreet, convenient travel pack - so you can easily 

treat symptoms and get back to your day in comfort no matter 

where you are. 

Work, walk, work. Repeat. 

Remaining sedentary all day can lead to a number of physical effects 

and pains. To help steer clear of these, set a timer and get up 

for a five-minute lap around the office or house every hour or so. 

Not only will you minimize potential aches, but getting up and moving 

throughout the day can also make you more productive. 

With these tips in mind you can be more on top of your health 

throughout the new year without making any drastic changes. For 

more information on bum issues and hemorrhoid relief, visit www. 

preparationh.com. 


5 Foods for Gut Health 

The truth behind food labels 


Behind the label: Decoding certifications in the shopping aisle 

HEALTH 19 

Apples 

Asparagus 

Broccoli 

Yogurt 

Kimchi 

(BPT) - When we visit the grocery store, we’ve become 

accustomed to a dizzying array of options. There are labels 

touting everything from food safety to environmental and 

ethical standards. Making the best decision for your family, 

your health and the good of the planet is important, but how 

can you possibly keep track of what all these labels really 

mean? 

Voting with your wallet 

Today’s wired world allows us to be more conscious of the 

impacts of our choices than ever before. Shopping isn’t 

just about putting food on the table. It’s a daily opportunity 

to support the kind of world we want to live in. Our actions 

and what we choose to buy can impact not only the planet’s 

future, but our social economy as well. 

A 2017 study by Cone Communications reported that 60 

percent of Americans believe businesses can be key drivers 

for social and environmental change. Whether it’s phasing 

out plastic bags and straws or carrying more ethically traded 

products, businesses are showing consumers that they are 

listening. 

Businesses aren’t doing this just because you asked; they’re 

doing it because it’s the right thing. Many of them are putting 

their values on full display in the form of labels that make it 

easier for you to navigate the shopping aisle. 

“As shoppers we are often in a hurry, so much so that we 

might not even be aware of how quickly we make a decision. 

That’s where clear labeling can help,” said Rebecca Walker 

Reczek, professor of marketing at Ohio State University. 

“Without it you’d need to research each product and the time 

can add up.” 

The truth behind the labels 

So what gives? Are organic and natural the same thing? 

Does a green label mean it’s better for the environment? 

What does “fair trade” really mean? These are just some of 

the questions many consumers are asking when they make 

their way down the grocery aisle. 

Most of us are aware of those little labels on our food, but 

we often don’t understand what they mean. Like any choice, 

the key is education. To shop in accordance with our values, 

we must understand what the label stands for and how 

it’s been verified. And yes - verification matters. Marketing 

savvy and great design can create convincing packaging 

and badges that represent a company’s promise, but often 

they aren’t based on rigorous standards. 

On the other hand, certification labels mean that an independent 

organization has audited and checked that a company 

is following a standard set of rules - whether it’s fair trade, 

responsible fishing, GMO avoidance or better treatment of 

workers. 

For example, the USDA organic label means that an 

independent organization has audited the farmer to make 

sure they abide by national organic standards. On the other 

hand, the term ‘natural’ has no set definition or standards. 

Neither the FDA nor the USDA has set rules for this term. 

Pure, natural, green, direct trade - all these terms conjure an 

image, but are not audited and don’t refer to any established 

standard. Essentially, they are just words. 

A guide to the goods 

Everyone has a right to know what is in their food and where 

it comes from. Look to these certifications to guide your next 

shopping trip: 

* Fairtrade - The Fairtrade certification ensures safe and fair 

working conditions, prohibits child labor and provides farmers 

and workers with a fairer price or better wages. Fairtrade 

products originate in developing and least developed countries 

where farmers and workers are often marginalized. 

Where found: Coffee, chocolate, bananas, sugar, avocados, 

tea and more 

* MSC Certified - By choosing seafood with the MSC blue 

fish label you are supporting independently certified sustainable 

fisheries. Their good management practices help 

ensure fish stocks and habitats are healthy and fishing community 

livelihoods are secure. 

Where found: Wild caught fish and seafood, fish oil supplements, 

pet food 

* Responsibly Grown, Farmworker Assured - The EFI-certified 

label indicates that the workers who harvested your food 

are treated with respect, compensated fairly and engaged to 

identify problems that impact the safety of your food. 

Where found: Fresh fruits and vegetables 

* Non-GMO Project Verified - The Non-GMO Project Standard 

is North America’s most rigorous and reliable standard 

for GMO avoidance, set apart by its transparency, trustworthiness, 

ongoing testing and third-party status. The best way 

to avoid consuming GMOs is to look for the butterfly. 

Where found: Dairy and meat products, fruit and vegetables, 

snack foods, vitamins and supplements, oils and more 

Food is a basic necessity, but it is also a conscious choice 

shaped by our values and our lifestyle. Shop your values on 

your next shopping trip. To learn more about these certifications 

and continue the conversation, visit www.fairtr.de/ 

TruthBehindLabels.

http://www.hertfordncrealestate.com 

MLS #: 92985 

1305 Snug Harbor Rd, Hertford NC 

The home located at 1305 Snug Harbor 

Road Hertford, NC 27944 was built in 2007 

and is move in ready! The seller is very 

meticulous and is willing to fix most items 

no matter how small! If you are looking for 

a home where all you have to do is move in a 

nd enjoy life than look no further! Home includes 3 bedrooms, 2 bathrooms, 

living room, kitchen, dining area, fenced in yard, and a front porch that offers 

water views of Yeopim Creek. Property is located in the Snug Harbor 

Community, which is located outside of the Town of Hertford in Perquimans 

County North Carolina. List Price: $125,000 

MLS #: R92643A 

217 Schooner Landing Drive Edenton 

Lakefront at its Best! This home affords 

Traditional Vibe with upgrades galore! Add 

Brazilian Cherry Hardwood Floors and you 

are home! New Appliances, New Trex Deck, 

Fresh Paint inside and out are just a few 

things that make this home stand out. Enjoy 

multiple water views from different rooms and wait till you see the FROG 

(finished room over the garage) Enjoy your yard by Walking down the new 

Trex Steps to do Catch and Release Fishing; or kayaking on the Lake. Bird 

Watchers will love the Eagle, Osprey and Ducks! Don't miss the Pool And 

Clubhouse with beach area when you come to visit! List Price: $360,000 

MLS #: R90722A 

143 New River Drive Hertford, NC 

Waterfront home located in a gated community, 

which offers residents a golf course, full service 

deep water marina, exercise facility, two 

restaurants, and various social clubs in a 

peaceful setting. Home is located on Yeopim 

Creek, which is a protected body of water that 

leads to the Albemarle Sound. This spacious 

home includes over 4000 square feet with 3 bedrooms and 4.5 bathrooms. The 

spacious master bedroom includes walk in closets and includes a large master 

bathroom. The additional bedrooms are located upstairs and each have their own 

private master bathroom. Home has 2 fireplaces. 

List Price: $640,000. 

MLS #: R92786A 

107 Green Court East Hertford, NC 

Great Home in Albemarle Plantation in Woodside 

2 Neighborhood. Home was built in 2008 but not 

lived in full time till 2011. Hardwood Floors, 

Tiled Sunroom, Split floor Plan, Beautiful Kitchen 

with New Granite Counters and Stainless 

Appliances. Albemarle Plantation has DanMaples 

Golf Course, 200 slip Marina, Tennis, Bocce, Fitness Center 2 Restaurants and lots 

of Clubs. There is a Sports Club, Golf Club, Yacht Club, Women's Club, Bridge, 

Exercise and much more. Move in and enjoy a great friendly Caring Community. 

List Price: $299,000 

MLS #: R93094A 

141 Mexico Road Edenton, NC 

MLS #: 92304 

116 E. Water Street Plymouth, NC 

Let your imagination be your guide. So 

This commercial property is located at 116 E. 

many possibilities for Horses, Hobbies, or 

Water Street in Dowtwon Plymouth, NC. The 

whatever tickles your fancy. Carriage 

building has been divided up into three different 

House, Shop, Pastures, Horse Barn, 

commercial spaces. The combined monthly rent 

Outdoor Kitchen, Tack Room to name a 

is $1,225 for all three rented spaces. Since the 

few. The Horse barn is ready for 1 horse 

current owner has owned the building new wiring 

but buildings could be adaptable to 

has been installed, the plumbing has been updated 

accommodate more. This property comes with New Survey with 2.49 acres to and a back deck was built overlooking the Roanoke River. The property is currently 

be confirmed shortly. Plenty of Acreage behind, beside and across the street if used by 3 different business. One space is used as a learning lab for children, a 

you need more! Just ask! Hardwood floors and beautiful wrap around Screened small office space is located in the middle, and an antique store is run out of the 3rd 

in Porch are two more reasons why you need to come see this home for yourself! spot. List Price: $95,000 

List Price: $205,000 

201 Ocean Highway South 

Hertford, NC 27944 

NCREFL# 22873 NCAFL# 9180 

www.forbesuc.com 

(252) 426-1380

Footsteps Feb 2019 Web Final

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