Healthy Living 2014

Wednesday, January 22, 2014

HEALTHY LIVING A special publication of the Lynden Tribune and Ferndale Record.

What’s Inside: Lynden's Darlene Anker relocates optometry practice to Bakerview Square.......C6 Everson Physical Therapy helps patients through healing processes................C8 Whatcom Physical Therapy constructing new clinic in Ferndale ..............C9

Healthy Living

Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

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To healthy communication in 2014!

Proven methods can improve each person’s progress in interpersonal relationships

By Sheri Russell, owner, Bellingham Mediation and Workplace Consulting As we think about our New Year’s resolutions to be healthier, we could all benefit from healthy and effective communication in our relationships with family, friends and co-workers. Communication skills affect how you create and maintain relationships, solve problems and resolve conflict. Healthy communication is positive, respectful, effective, calm and productive. In contrast, unhealthy or poor communication often leads to misunderstandings, disagreements, conflict, anger and frustration. Follow these tips for healthier communication and watch your relationships with family, friends and co-workers improve.

If someone is speaking to you: 1. Listen. Listening is one of the most important components in healthy, effective communication. When you really listen to someone — patiently, without interrupting, being distracted, or thinking about what you are going to say next — you are present, engaged and actively lis-

Good preparation and good listening skills are needed good communication to take place. tening to fully understand not only what is being said, but how the speaker feels.

2. Acknowledge. Acknowledge what was said and how the speaker feels. For example, “That sounds like it really upset you when ....” This helps the speaker feel they have been heard and understood. These first two steps alone make an amazing difference in de-escalating conflict that is present or about to erupt, or making the speaker feel you care about what they are saying and feeling.

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to understand the other person’s perspective. If you don’t, ask open-ended questions until you do. For example, “Can you explain a bit more about ….” This step helps you empathize with the other person’s feelings and perspective, which in turn helps you formulate your response and the direction of your communication.

4. Own Your Role. When someone criticizes you, it is natural to feel defensive and often deny an accusation. This defensiveness is exacerbated when you

feel the criticism is exaggerated or unfair.

Pause and consider whether there is any validity in the criticism, and what your role is in the situation. Admitting when you are wrong, and taking ownership for your role in a conflict or situation often defuses the tension and conflict, shows maturity and provides an example for the other person to contemplate their role in the situation.

If you are speaking with, or responding to, someone: 1. Prepare. If you are responding,

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Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

Healthy Living pause and organize your thoughts before you begin. It is okay to say, “Let me think for a moment about what you just said.”

If you are not responding, but are initiating the communication, take time to prepare. What is your objective? When and where is the right time and place to raise this issue? Consider how the other person may react. Approach the situation with a constructive attitude, mutual respect and a willingness to see the other’s point of view and to find a solution.

2. Separate the person from the problem = Identify the issue. Separate the person from the behavior that concerns you.

This helps you identify the specific issue, and allows an opportunity to find a solution. For example, consider the following statements: (a) “I can’t work with Sally.”

Or (b) “I get really distracted when Sally talks loudly on the phone at work.” The issue isn’t Sally; it is that you get distracted because of one of her behaviors.

3. Use “I” statements. An “I” statement is personal to you alone — how you feel. It is less accusatory and helps communicate your perspective. For example, “I feel frustrated when you….” This statement respectfully identifies the behavior at issue, how that behavior affects you, and offers an opportunity to identify a solution. Avoid generalizing statements such as “always,” “ever” or “never.”

4. Look for mutual solutions. One of the goals of healthy, effective communication is reaching a mutual understand-

ing, and finding a solution that works for both parties. You may be “right” or “win” the argument, but you may still have poor communication and damaged the relationship. Encourage the other person to suggest options and solutions. For example, “What do you think would work to help this situation?” Stay positive that you will both find a mutually agreeable solution.

5. Be willing to compromise. When you realize both parties care about the issue and want to find a solution, compromising may produce a mutually agreeable solution while maintaining or strengthening the relationship. Remember the old saying about winning the battle but losing the war? Keep in mind a positive, healthy and sustained relationship will last much longer than the issue of the moment.

6. Take a break. If the discussion is escalating into anger, respectfully suggest you both take a short break. Agree on a time to resume the discussion and make sure you do.

7. Show appreciation. Whether you have resolved the issue or you both agree to disagree, state your appreciation for the person bringing the issue to your attention, or for the person being willing to listen to your perspective and discuss possible solutions. This conveys respect, demonstrates future positive communication and bridges the current situation to the future continued relationship.

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Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

Healthy Living

The surprising connection between snacking and your smile Sugar’s ‘time on teeth’ more important than people realize SEATTLE — Instead of an expensive gym membership or investing in costly beauty treatments to improve your appearance, consider a resolution to change your snacking habits. It can improve your health and appearance, while also saving you money.

The Washington Dental Service Foundation is working with physicians and dental and fitness experts across the state on a large-scale public awareness campaign that just hit the TV airways. The goal of The Mighty Mouth campaign is to “Unleash the Power of Oral Health” and help people understand the importance of oral health and its connection to overall health.

A key message in the campaign is that snacking on the wrong foods between meals can cause tooth decay.

In fact, continual snacking or grazing, even on seemingly healthy foods, can lead to excessive “time on teeth.” Teeth need time to rest and repair themselves between meals.

The state’s most comprehensive survey on oral health behaviors and attitudes reveals that 61 percent of people in Washington did not know that reducing snacking is important for good oral health. The survey showed that nearly half of the state’s population (47 percent) appears to be snacking heavily enough to put their teeth at risk by coating them with food, sugar or an acidic drink like regular or diet soda, orange juice, sports drinks or wine. Sweetened lattes, if sipped frequently throughout the day, also put teeth at risk.

“We’re learning that while many people in Washington understand the connection between eating habits and their weight, a surprising number do not understand how snacking affects their oral health,” said Jo Jackson, faculty physician in the Department of Family Medicine, University of Washington.

“Eating starchy foods and drinking sugary or acidic beverages throughout the day prompts acid to attack the tooth

enamel. Once tooth enamel has eroded, it leaves teeth vulnerable to a variety of problems that can be painful and costly and affect overall health. ” Preventing tooth decay improves health and every cavity avoided saves people more than $2,000 over a lifetime.

The WDS Foundation recommends the following tips to reduce the amount of time food and drinks have on teeth: • If you have sweet treats or drinks, consume them at meal times. Limit sugary and acidic drinks and starchy foods between meals.

• If you have a snack, eat it all at once instead of nibbling over time. It’s not just the quantity or type of snacks that affects oral health — it is also the frequency.

• Drink water, especially fluoridated water, between meals and after snacks to rinse the food/sugar off your teeth.

• Brush teeth twice a day and floss daily. Flossing cleans about 40 percent of your tooth surfaces.

• Choose “tooth friendly” healthy snacks such as carrots, fruit, nuts or cheese.

“People may be surprised that even snacks that seem healthy, such as bagels, granola bars and raisins, can negatively impact your oral health,” said Eve Rutherford, Snohomish dentist and board chair of Washington Dental Service Foundation. “If you’re going to snack, do it all at once as opposed to munching frequently throughout the day. After snacking, it’s important to drink and swish water to rinse off your teeth.”

The Mighty Mouth campaign features an unlikely Tooth Fairy and “complimentary” floss to help people understand the importance of oral health and its connection to overall health. The campaign, which includes advertising, social media and partnerships with retailers, physician offices, hospitals and gyms, is designed to help people value their oral health and motivate them to do more to prevent oral disease and stay healthy. One of the commercials takes place in a gym with a trainer who says “You’re more fit if your mouth is fit.”

To learn more, visit www.TheMightyMouth.org.

Apples are a “tooth friendly” snack between times of teeth cleaning.

Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

Healthy Living

Wellness while at work There are ways to stretch and tone even in a mostly sitting job It can be incredibly challenging to find the time in our schedules for health and wellness. There are a multitude of reasons for not going to the gym or for a walk through the neighborhood, or eating as well as we know we should.

Finding time for healthy activities is even more challenging when we are working 40-plus hours per week. If the kind of job you do involves sitting at a desk, it can seem like the cards are hopelessly stacked against you.

There has been a good amount of research to suggest that sitting for long periods of time can have serious health consequences. When our job entails sitting at a desk for long hours, then the effects will be cumulative over the course of our career. We all must work, so what are we to do if our job involves a lot of sitting?

Yoga classes are starting to be included as components of wellness programs at businesses and corporations.

Some participants report experiencing less back and neck pain, less wrist strain and a greater ability to stay focused on the task at hand.

What if you could have a stretching or a yoga class come to you? Imagine a class geared toward getting you up and moving, stretching those chronically

tight muscles, at your place of work. This is business-oriented yoga, so you won’t find weird music, foreign-language terms, or the whole class chanting “Ommmm.”

This type of yoga is cut-and-dried. It is no-nonsense yoga. It includes stretching overused muscles as well as safely raising heart rates, increasing breathing awareness and capacity, and moving stiff joints.

If you work in a tightly packed office or somewhere without a lot of floor space, get rid of the yoga mat and do some stretching while seated in a chair.

Or, do poses and stretches from a standing position. You can easily get movement into the shoulder and neck regions, as well as fingers and wrist, from a seated or standing position. Shoulder rolls, gentle neck rotation and clasping your hands behind your back to stretch your chest are all quick examples.

If your human resources department isn’t likely to start or maintain a wellness program at your place of work, there are still things you can do to make sure you are taking care of your body.

Take a 1-minute stretch break every hour. Sit on a “yoga ball” or “exercise ball,” which will force you to use all those muscles in your core region to keep you stabilized and sitting upright.

If you do heavy lifting regularly, make sure you are doing that lifting with awareness of how you are using your body.

Bryan Rollins is the head yoga instructor at Yoga With Bryan in Bellingham.

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Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

Healthy Living

Optometrist Darlene Anker now in Bakerview Square ClearView Eyecare is her new vision practice

Dr. Anker had to buy all new optometry examination equipment to outfit ClearView Eyecare. (Calvin Bratt/Lynden Tribune)

BELLINGHAM — When Sears left Bellis Fair mall a year ago, Dr. Darlene Anker of Lynden had some changes to make. As the Sears Optical optometrist, she had to relocate ... and more.

She had to find and design her own space, come up with a practice name, buy equipment and inventory, and attract new patients as well as make sure her established patients could find her at a new location.

Darlene — with husband Harry overseeing construction in the new space — pulled it off, and now she can look back with gratitude. “I call it God’s providence,” she said.

Her new practice is ClearView Eyecare, located in Bakerview Square at 410 W. Bakerview Rd., Suite 107. The big sign over the door can steer you into a warm, comfortable office setting.

ClearView Eyecare sent postcards out to the former Sears patients, and most of them have found their way to the new office. With far more space to do eye exams, keep records, do lab work and display a large variety of glasses — about 700 frames in all — it’s a place the staff of four and patients alike can

Healthy Living enjoy.

The practice is entirely wheelchair-accessible. New patients are welcome and most insurance plans are accepted, including Vision Service Plan and NBN. Dr. Anker has been practicing optometry since 1986 and licensed optician Tami Brown has been with Anker for the past five years.

Together, they are eager to say that it’s important for ocular health to get an eye exam every year. In fact, checking the eyes can be a way of discovering other conditions in the body, from multiple sclerosis to diabetes.

As an optometric physician, Anker also addresses eye issues such as glaucoma, macular degeneration, dry eyes and cataracts.

Dr. Anker takes pride in keeping abreast of the latest innovations and technologies in her profession and uses those tools to give her patients the very best care available.

“It’s more than just figuring out your glasses prescription,” she said.

She has also offered her optometric services as charity working through programs for homeless persons and at the Lighthouse Mission of Bellingham.

As Anker thought about what ClearView Eyecare’s mission would be, she came up with this statement: “Helping people see life clearly through innovative eye care.” And that’s exactly what she does.

The office is open Monday through Saturday with late appointments available on Wednesdays. The phone number for ClearView Eyecare is 360-392-8306.

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Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

The ClearView Eyecare staff includes Jaima Gemin and Tami Brown, standing, and Dr. Darlene Anker, optometrist.

(Calvin Bratt/Lynden Tribune)

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Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

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Healthy Living

Everson Physical Therapy helps patients heal Variety of treatments range from athletic injuries to headaches

"We get people from Bellingham, people from Lynden, Maple Falls, all around Blaine and more, for various different things," Aasby said. "For surgical stuff, all the way to 'I fell walking my dog.'"

Everson Physical Therapy treats about 300 to 400 patients per month.

One big change the clinic has seen recently is the advent of direct-access health care.

"Washington is a direct-access state, so what that means, physical therapy is kind of going through some changes," Aasby said.

"What that means is, in the last few years, a lot of the states have turned into what they call direct-access. What that means is that anybody at any time can come in and receive treatment from me. Not all the states have it, but it's pretty close now. In the past, the requirement was to go to your family practice doctor and get a referral from him or from an orthopedic surgeon. Now, you have the capability to just come in."

For more information about treatment and the services provided by Everson Physical Therapy, call 966-4810.

Everson Physical Therapy is located at 102 W. Main St. Suite 103 in Everson.

EVERSON — The term "physical therapy" applies to a wide variety of topics, some of which may not be immediately obvious.

"Physical therapy is a pretty wide range of things," said Brian Aasby, doctor of physical therapy, of Everson Physical Therapy. "PT can be for treating athletes, it can be women's health, it can be vertigo stuff, it can be wound care, it can be all sorts of things."

Everson Physical Therapy offers numerous services, including orthopedic and spine injuries, joint replacement, sports medicineassociated treatments as well as hand, vertigo and headache treatments.

"We see a lot of patients locally," Aasby said. "A lot of athletes come in here. We have a co-op with Nooksack Valley High School.

We provide home-game coverage for the football team. We provide local support for them."

Everson Physical Therapy treats people from all over the county, for many different needs.

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Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

Healthy Living

Whatcom Physical Therapy building new Ferndale clinic Ferndale patients benefit from new facility as well as diverse treatment options

FERNDALE — Building a new clinic in Ferndale has been an idea in Dr. Alan Finston’s head for over two years. Next month, his patients will get to see that idea come to life.

Finston, owner of Blaine-based Whatcom Physical Therapy, has owned the Ferndale clinic at 5603 3rd Ave. since 2008.

Styled Ferndale Physical Therapy, the business has nevertheless been an extension of his Blaine clinic and fitness center.

One of the biggest benefits of taking over the Ferndale clinic has been the flexibility it provides to the practitioners, who can move between the two locations if one is busier than the other, Finston said during a 2011 interview.

However, located at Pioneer Plaza, the Ferndale spot succeeded despite lower visibility. Finston can only speculate about what kind of benefits the high traffic of Main Street will bring.

“Before, we were a destination clinic.

We were successful even without a visible location,” Finston said.

The new spot, located on the corner of Hamlin Avenue and Main Street, mirrors the style of his Blaine clinic, without the fitness center element built in.

“We didn’t want to reinvent the wheel,” Finston said. “We had a good design that lent itself well to utility.”

One clear benefit to the location, besides the visibility, is the up-and-coming nature of that part of town, which borders on residential areas. In fact, the lot Finston owns is zoned residential as well as commercial.

Ferndale’s new library, being built nearly right across the street, provides not only

The new clinic of Ferndale Physical Therapy is being built on Main Street opposite the new city library. (Mark Reimers/ Ferndale Record)

a good feel to the stretch, but also a healthy dose of irony, since Finston’s Blaine clinic is also near the Blaine Library.

Upon purchasing the lot, Finston facilitated the removal of a home located there to Sandy Point after a lot owner decided to purchase it. The move saved the older craftman-style house and also saved Finston demolition costs.

Finston’s clinics are staffed with physical therapists who can use traditional treatments, whether patients come by doctor referral or self-referral.

In addition, patients can also benefit

from a Russian-built biofeedback device called Scenar that works by sending therapeutic electro-stimulation onto and through the person’s skin.

The technology interacts with the body to encourage communication between neurons, normalize many functions and promote faster healing.

Finston, who is both a certified user and instructor on the device’s functions, has also spent time traveling and training with the technology, which is relatively new in the United States.

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where ground was broken in June 2013, is still very much under construction. However, Finston is planning for an opening date during the third week of February.

“We will keep existing staffing levels, but we’ll see where demand goes,” Finston said. “We will be able to handle higher demand.”

For more information about Whatcom Physical Therapy, visit www.whatcompt. com or call 384-5171. The clinic offers regular hours in Ferndale and Blaine and limited hours at a Point Roberts office.

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Healthy Living

Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

She’s here to pump you up Former bodybuilding champ Yolanda Hughes works in Bellingham, ready to help change people’s lives

By Braulio Perez sports@lyndentribune.com

BELLINGHAM — At the turn of the calendar year, a large percentage of folks look to make changes in their lives. This includes getting their rears back into the gym to get their bodies back in shape.

Regardless of where you live in Whatcom County, countless gyms and personal trainers are ready to help get you moving in the right direction.

However, at Bellingham’s Fitness Evolution located on Iowa Street, personal trainer Yolanda Hughes may go ahead and take the cake as the county’s most qualified trainer. Her history speaks for itself.

Hughes, who has been personal training since the early 1990s, is a former bodybuilding champion who has competed at the international level. You mention Yolanda Hughes in a respected bodybuilding gym almost anywhere in the world, and people will know who you’re talking about.

Hughes, who also ran track for Western Kentucky University and Saddleback Junior College in California, received her pro card back in 1992 after winning the World Amateur Championship.

The 5-7 athlete moved to Bellingham back in the mid-1990s, after living in Germany for a time. She competed internationally for seven years and continued to compete in bodybuilding competitions.

“I’ve always been involved in sports,” Hughes said. “That’s my passion.”

That passion led to a Miss Universe title in 1992, the Ms. International Arnold Classic title in 1997 and 1998 and getting second place in the 1998 Ms. Olympia, which was held in Prague.

With all of that success in competition, Hughes, who has been a personal trainer since she arrived in Bellingham, said she likes to instill a winning mentality in her clients.

“It’s not just about the physical, but also about the mental,” Hughes said. “I’m all about improving the mental, spiritual and physical aspects. When you have all three working together, things shift a lot quicker.

“You can come in here and work out, but if you don’t have the other two ele-

Yolanda Hughes can bring her world-class training in fitness and bodybuilding to local clients. (Braulio Perez/Lynden Tribune) ments, then it’s going to be a really slow progression. With that, it’s easy to slip back to what you were doing before. I like to work from the inside out.”

Hughes has several clients she trains, but also has a team of athletes who compete in bodybuilding events. This includes fitness, figure, physique and other aspects, Hughes said. One of her personal training

clients is currently working toward getting himself into those competitions after losing 120 pounds.

This is something Hughes said is attainable by anyone, as long as they put in the work and show dedication to sticking to their game plan.

"It’s very gratifying,” Hughes said of working with members of the gym. “It’s

changing people’s lives forever. They’re given the tools and it’s all really up to them what they want to do with it. These tools can impact them for the rest of their lives.

It’s really nice when you see them make changes. I love what I do.

“It’s a slow progression and it doesn’t happen overnight. But with hard work, good things can come.”

Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

Healthy Living

3 things to know about heart risk You may not see them as factors, but they deserve your attention You’re probably well aware that eating a healthy diet and exercising regularly can help reduce your risk of heart disease. It’s also important to maintain an appropriate weight, keep your blood pressure low and have healthy cholesterol levels.

But it may surprise you to learn about these other — perhaps less known — things you can do to help keep your heart beating at a strong and steady pace: 1. Don’t ignore the snore.

Have you been accused of rattling the windows with your snores? If so, you may have a potentially dangerous condition called obstructive sleep apnea in which you repeatedly stop breathing for brief periods while you sleep. This can interrupt your sleep — even if it doesn’t fully wake you up — and make you drowsy during the day.

It’s important to get help for sleep apnea, because it can raise your risk for heart disease and stroke. A common treatment for the condition is to wear a special mask that gently blows air into your throat, which helps keep your airway open while you sleep.

2. Practice diabetes damage control.

If you have diabetes, managing the disease is crucial to help prevent a long

list of serious complications — including heart disease.

Having diabetes puts you at higher risk for heart disease than someone without diabetes. It also increases your chances for getting heart disease at a younger age and for developing more severe forms of heart disease.

The news isn’t all doom and gloom, however. Many of the same lifestyle changes that can help prevent heart disease in people without diabetes can also help you — including exercising, eating lots of fruits and vegetables, and shedding extra pounds.

It also helps to work closely with your doctor and to follow the recommended diabetes treatment plan.

3. Ditch the cigarettes ­for good.

“When people think about the health risks of smoking, lung cancer usually comes to mind,” said James Douglas Jr., medical doctor at PeaceHealth St. Joseph Medical Center. “But they may not realize that smoking also seriously hurts the heart.”

The more you smoke, the greater your risk of having a heart attack. Studies show, however, that you can cut your risk of heart attack in half within a year after quitting.

Talk with your doctor about products and programs that can help make it easier to permanently break the habit.

Sources: American Academy of Family Physicians; National Institutes of Health. This article previously appeared in Health Today magazine, published by PeaceHealth St. Joseph Medical Center.

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Healthy Living

Lynden Tribune | Wednesday, January 22, 2014 | Ferndale Record

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AdvoCare takes off as nutritionbased healthy living solution The business side of AdvoCare has many folks seeing dollar signs WHATCOM — AdvoCare, a national health and wellness company offering energy, weight-loss, nutrition and sports performance products, has risen in popularity in Whatcom County as well, spawning athome businesses based on personal testimonies of the products' ability.

What started in 1993 from founder Charlie Ragus on a “vision that people can improve their lives through superior nutrition and fitness” has morphed into a brand that includes four lines of projects for people looking to trim down, get active, increase wellness and improve performance.

Using a scientific and medical advisory board, AdvoCare claims to use quality ingredients and standardized herbal extracts for the best absorption by the body,

with well-balanced nutrition for consistent results. The national spokespeople for the company include NFL quarterback Drew Brees and NASCAR driver Trevor Bayne.

Popular AdvoCare products include the 24-day challenge, which features a 10-day “cleanse phase” to rid the body of toxins while preparing for nutrient absorption. The next 14 days include meal replacement shakes and AdvoCare products designed to give energy while controlling appetite.

Those who say they’ve been helped by the projects turn into its biggest supporters, while earning a living doing so. Local distributors — often via at-home businesses or health clubs — sell differing bundles of AdvoCare product.

Ferndale-based Pamela Main said she reached 226 pounds and wanted to make a lasting change in her life. She said she lost 30 pounds in 12 weeks after starting the 24day challenge while still in her early 20s.

“I am now down 80 pounds and I am

still seeing and getting the results that I want,” she says on her AdvoCare distributor page. Main writes that along with losing weight she has created a better lifestyle for herself.

Alyssa Hougen of Lynden said the 24-day challenge really helped to give

her “more energy and mental clarity than ever,” even while she lost 7 percent body fat. Hougen is now a distributor, along with a variety of other individuals in north Whatcom County, including Chris and Julie Price in Lynden and Andrew and Jennifer Martin in Everson.

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The Spirit of Healing is our promise to you. Because we believe in healing the mind, body and spirit. Every time. Every touch.

Hear stories of our healing spirit at www.PeaceHealth.org

Terry Sherman, RN PeaceHealth St. Joseph Medical Center, Bellingham, WA