HEALTHY LIVING

AN ADVERTISING SUPPLEMENT PRODUCED BY PENINSULA DAILY NEWS & SEQUIM GAZETTE

FAMILY

FOCUSES ON FITNESS

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PLUS:

TIPS TO HELP WITH WORKPLACE POSTURE SUGAR: BE MINDFUL OF HOW MUCH YOU EAT

MEDIATION CAN HELP FAMILIES, EMPLOYEES SUMMER 2017

volume 13, issue 2

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on the cover << FAMILY FITNESS

HEALTHY LIVING Volume 13, Issue 2

ED BY NT PRODUC

Y FAMIL SES ON FOCU S FITNES

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TH HELP WI TIPS TO E POSTURE AC WORKPL NDFUL MI BE SUGAR: CH YOU EAT MU OF HOW LP N CAN HE MEDIATIO EMPLOYEES FAMILIES, SUMMER 2017

volume 13,

Brenda Cantelow and Emily stretch in a TRX curtsey lung exercise. Learn more about how this family includes their whole gang and strives toward a more healthful lifestyle out here on the Peninsula. Page 10

issue 2

Articles & submissions We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication. If you have an idea for a story, please let us know. Professionals in their field are invited to contribute informative and educational articles or columns for consideration in Healthy Living. Send articles, columns and photos (jpgs at 200 dpi minimum) to special sections editor Laura Lofgren at llofgren@peninsuladailynews.com. We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit submissions. Submitted articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living, Peninsula Daily News or Sequim Gazette.

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CONTENTS WORKPLACE POSTURE ..................................

05

RUNNING WITH YOUR PUP ...............................

06

SUGAR AND YOUR HEALTH .............................. 08 LOCAL: FAMILY EXERCISES TOGETHER ........... 10 MEDIATION CAN HELP ........................................ 12

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Peninsula Daily News/Sequim Gazette

Posture, ergonomics in the workplace BY BETH SANDOVAL

Does your neck hurt when working on the computer? Do your hands ache, tingle or cramp? Does your lower back hurt by the end of a day at the office? Do you wonder if you’ll be able to work at your job for another two, five or 10 years? If so, you are not alone. Office workers are often at risk of developing overuse injuries. Throughout the past two decades, the use of computers in the workplace has dramatically increased. There is increasing pressure to be more productive, so workers are spending increasingly long durations at their desks during the workday. The rise in recreational smartphone use, too, increases the daily volume of screen time. All that time bent over looking at a screen causes strain on one’s neck, shoulders, back, wrists and hands, and puts office workers at risk of developing pain and potentially a musculoskeletal disorder (MSD).

Different studies have estimated the incidences of neck pain in office workers ranges from 17 percent to as high as 63 percent. The incidence of carpal tunnel syndrome is 10 percent to 25 percent. Lower back pain is common among office workers, with the one-year prevalence ranging from 23 percent to 38 percent. Lower back pain is the most common cause of work-related disability in people younger than 45 and the most expensive cause of work-related disability in terms of workers’ compensation and medical expenses. In the U.S., the total yearly cost of lower back pain exceeds $100 billion, according to a research article, “Development of a Risk Score for Low Back Pain in Office Workers: A Cross-Sectional Study,” published in BioMed Central Musculoskeletal Disorders (2011).  Having a desk and computer station set up correctly is one of the easiest ways to avoid pain and overuse injuries. POSTURE continued on 7 >>

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A vet’s guide to running with your dog BY NICOLE L. WAGNON

Two strong contenders for long-distance runners are dalmatians and coonhounds of various varieties. These pups were designed to cover large distances daily and should be able to join you on your journey. You will want to pick a dog that matches your stride, allowing them to trot casually beside you as you run.

Remember to start slow and gradually increase the distance and intensity throughout several months. For a runner, nothing might sound more inviting Don’t forget: Canines cool themselves by panting, not than a day in your running shoes, on a cool trail with sweating like we humans do. Make sure to keep your your favorite four-legged friend at your side. running confined to cooler times of the day so your While you can make this dream a reality, it is furry friend can effectively cool themselves. important to take the right steps to ensure your canine Remember also to take water breaks frequently. One companion enjoys the run as much as you. helpful tip for runners is to teach your dog to accept THE RIGHT RUN Most dogs enjoy a short run on a nice day (or when water from a water bottle, as this makes water breaks Now that you have selected your ideal partner to you accidently left the gate open), but not all of them easier when you are on the go. pad along the trails with you, it is time to get him/her can become endurance runners that can keep up with With the proper steps, running with a canine ready for the journey. your drive. companion can be a great stress reliever for you and Just as you should not leave a couch potato life and If you would like to add a tail wag to your run, start run a marathon with no training, your chosen canine your dog. with a few key considerations. Set them up for success ahead of the run and you’ll should also be conditioned for the trails. Begin your training with a visit to your veterinarian. be crossing the finish line together as happy, healthy PICKING A BUDDY partners. This will help ensure that your running partner is The first step begins with selecting the right running healthy enough for the journey by checking weight, partner. While most breeds can join you on a short jog, heart, joints and respiratory health. Nicole L. Wagnon, DVM CCRT, is the owner of Blue selecting a pup for the longer journeys can be tricky; Mountain Animal Clinic, located at 2972 Old Olympic Your veterinarian also will assess your pup’s age, therefore, choosing your running distance should be Highway in Sequim. As a clinician, she possesses an and decide if it is OK to start training. decided before embarking on your companion search. interest in the art and science of surgery. Dr. Wagnon It is sometimes forgotten that young pups should There are few breeds that could tolerate longenjoys surgeries of all kinds and displays a distinctive not start serious training until they reach skeletal distance runs like half-marathons, and even fewer for affinity for complicated orthopedic problems. In maturity, or there is risk of long term problems from a full marathon. addition to her surgical skills, she has become very impact on the growth plates of the bones. Steer clear of breeds with short legs, such as Your veterinarian will help you decide when to start adept with ultrasound technology. Wagnon has dachshunds, or smooshy faces, such as bulldogs. achieved advanced certification in canine rehabilitation and at what interval to train. If you are planning to cover large distances, look for therapy. For more information, phone 360-457-3842 or Congratulations, your companion has been cleared breeds that were designed to travel at a decent pace. visit www.bluemountainvet.com. to start training with you!

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Center the keyboard close to you. Your elbows should be in a slightly open position (100 to 110 degrees). Your SET UP YOUR WORKSPACE wrists should be straight, not cocked up Ergonomics is the science of adapting a work environment to the person, rather or down. Center your monitor. Your computer than requiring a person to conform to the screen should be an arm’s length away. physical parameters of a job. The top of the screen should be at eye With respect to an office, this would level, or up to 3 inches above. Position mean arranging the chair, monitor, your mouse close and at a height to keyboard and phone to optimize a avoid cocking the wrist. person’s posture. If you use a phone, have it in close Ideal sitting posture is defined as having reach. A head set is ideal for any one’s head erect and centered over the extended or frequent phone use. spine and hips. Shoulders should be back If you use a laptop, get an external and centered under the head, as well. keyboard and monitor to allow for Maintaining this neutral posture takes muscular effort, so arranging one’s proper alignment. A tracker-ball styled mouse is ideal for work station to support this will enable a worker to stay in this ideal posture for extended mousing. If your job is mouse intensive, more of their day. substitute key strokes as much as To see if your computer station is set possible. For example, type Ctrl+S for up correctly, scoot back in your chair and “Save” or Ctrl+P to “Print.” sit up straight. You should have about If you use paper documents, use a an inch between the edge of your chair document holder to raise the pages and and back of your legs. Your knees should decrease your likelihood of bending over be level with your hips or slightly lower. to see the text. Your back should be erect and supported Ensure you have adequate lighting by the back rest. Use pillows or adjust the and decrease any potential glare from lumbar support on the chair as needed. windows. Positioning the computer The arm rests should support your screen at a right angle to windows will elbows in a relaxed position. Adjust as reduce glare. needed. Get your eyes checked to ensure you If your feet don’t touch the ground, have the correct prescription. If you use a slanted foot rest. << POSTURE continued from 5

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CHANGE POSITIONS Changing positions is important. Get up from sitting at least every 20-30 minutes. These “micro-breaks” only take 30-60 seconds. Walk or stretch during these breaks. During your lunch break, get moving. Go for a walk. Do some yoga. Recruit a co-worker to join you. Resist the temptation to surf the web. If you need to make a phone call, use a blue tooth and go for a stroll. SIGNS OF A MSD It is important to note signs and symptoms of a potential musculoskeletal disorder as early as possible to prevent further injury. Some signs or symptoms of MSDs from prolonged computer use include: •  Numbness or a burning sensation in the hand •  Reduced grip strength in the hand •  Swelling or stiffness in the joints •  Pain in wrists, forearms, elbows, neck or back •  Reduced range of motion in the shoulder, neck or back •  Dry, itchy or sore eyes

•  Blurred or double vision •  Aching or tingling • Cramping • Weakness If you are having any of these symptoms, check to see if your work station is set up correctly. If you need help, ask your employer about the possibility of having a formal ergonomic evaluation. If your symptoms persist, try using heat or ice. If your symptoms continue to persist, contact your physician or physical therapist. For more information, check out an online step-by-step guide for setting up a computer work station at www.ergonomics.ucla.edu/officeergonomics/4-steps.html. Beth Sandoval is a physical therapist and clinic director of Therapeutic Associates Physical Therapy, located at 1108 E. First St. in Port Angeles. She has a doctorate of physical therapy from the University of Colorado. She is board-certified in orthopedics and has practiced on the Peninsula for 10 years. For more information about Therapeutic Associates Physical Therapy, call 360-452-6216 or visit www. therapeuticassociates.com.

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wear bifocals, position the computer monitor lower to avoid arching your neck up. It might be appropriate for you to have computer specific glasses.

7

Sugar: Our most health-damaging habit? consume no juice at all before age 1, and only in limited amounts of 4 ounces per day for children ages 1-3, and to 6 ounces per day for those 4-6 years of age. Older children and teens should not drink any more than 8 ounces daily. Fresh fruit is always the best choice! Making matters worse, our modern diet is a virtual land mine of sugar, both from natural sources and sugar additives, often hiding in the most unsuspecting places and making it even more difficult to try to decrease intake. Consider that icon of summer barbecues: the hot dog on a bun. That hot dog? It has 4 teaspoons of sugar in it. The bun? Another 5 teaspoons. That tablespoon of ketchup? At least 2 teaspoons of sugar. A tablespoon of relish? Another teaspoon of sugar. All that means 3 tablespoons of sugar are in a commonly eaten food many would never consider a source of sugar.

BY MONICA DIXON

Summer is right around the corner, and with it comes the bounty of sugarladen fruit pies, sweetened cold drinks and tasty ice cream treats. Yet the evidence continues to mount on the ill-effects to our bodies of ingesting so much sugar, and research from some of America’s most respected institutions now confirms that sugar in our diets directly leads to obesity and chronic diseases. Researchers have found that excess sugar in our diets is related to increased rates of heart disease, diabetes, high blood pressure, tooth decay and cancer, and it’s more indirectly related to Alzheimer’s disease and early aging, among others. But it also has much more immediate effects, increasing our appetite and stress levels, decreasing our ability to learn — especially in children — and often leading to a never-ending cycle of sugar cravings. SUGAR CONSUMPTION The average American eats their body weight in refined sugars every year; 150 to 170 pounds annually, according to the United States Department of Agriculture. That’s more than 5,000 tablespoons a year! What’s even more disturbing is that people are consuming much of this excessive sugar in the form of fructose or high-fructose corn syrup. This highly processed form of sugar is cheaper, yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it for their products, as it helps them save money over time. High-fructose corn syrup is found in

almost all types of processed foods and drinks today, and the human body is not made to consume these large amounts, especially of fructose. New research suggests that excessive fructose consumption deranges liver function and promotes obesity. Fructose, in fact, is metabolized just as alcohol is — in your liver — and an excess can lead to non-alcoholic fatty liver disease. And don’t fall for the myth that agave syrup is a healthier alternative to sugar. Agave, found now in “healthier” foods such as teas, nutrition bars and energy drinks, actually has a higher fructose content than any other sweetener, more

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HEALTHFUL STEPS TO TAKE So now you might be asking, “What can I do to decrease my sugar even than high fructose corn syrup. consumption?” Another myth we see frequently is Here are a few steps to take as we roll fruit juice being drank, believed to be into the summer season: a healthier option to sugar-sweetened •  Eat high protein foods for beverages. breakfast. In fact, fruit juice contains just as Try natural nut butters (yes, the store much sugar and calories as a sugary soft brands have added sugar) spread on drink — and sometimes even more. whole grain toast, eggs, unsweetened While a 12-ounce can of Coke contains Greek yogurt with fresh fruit, or add 140 calories and 10 teaspoons of sugar, almonds to your oatmeal the same amount of apple juice contains •  Drink pure, clean water. 165 calories and 9.8 teaspoons of sugar. Swapping out all the sweetened For this reason, an Academy of beverages such as sodas and fruit juices Pediatrics spokesperson said this for water can go a long way to improving month, “Fruit juice has no essential role both your health and your child’s. in healthy, balanced diets of children.” It is recommended that children SUGAR continued on 9 >>

Peninsula Daily News/Sequim Gazette

<< SUGAR continued from 8

• Look for more than just the word “sugar” on a food label. Manufacturers have more than 50 sneaky names for sugar, including dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey or maple syrup. • Don’t try going “cold turkey” on sugar consumption. Most people are more successful cutting back slowly. If you normally put two sugar packets in your coffee, try only one for a week, then half next week. Mix half a serving of sweetened yogurt with half a serving of plain, and eventually move to adding natural sweetness with fresh fruit only. Dilute fruit juice with water in increasing amounts. All this allows your taste buds time to catch up. • Skip the idea of going “fake” and using artificial sugars for your sweet fix. When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body these, often resulting in weight gain, not loss. • Save up your sugar budget for the good stuff. Wait for mom’s apple pie, dessert while dining out or a delicious iced coffee rather than wasting it on non-dessert foods such as cereals or ketchup. • Aim to buy 90 percent of your foods whole or unprocessed. You will automatically cut out loads of sugar — and salt — that food processors add in order to derail your natural taste buds. Think of simple foods as more healthful dinner options: a grilled piece of fish and a baked sweet potato and salad; a slow cooker full of bean soup; or a grilled cheese sandwich on whole wheat bread with avocado and tomato slices. Decreasing sugar consumption in your diet can give you more energy, less mood swings and a decreased chance of chronic diseases, but with sugar pervasive in our food supply, it requires paying attention to what you buy and prepare for home or what you order when dining out. By using a gradual approach to changing your taste buds toward less sweet foods, the day will come when you grab your favorite dessert and find it overwhelmingly sweet and distasteful. Monica Dixon (PhD, RD) is a health psychologist and registered dietitian with 30 years of experience in the health and wellness field. She is the president of the Olympic Peninsula Healthy Community Coalition, a nonprofit group of community stakeholders working to make our communities healthier places to live, learn, work and play.

60 Names for Sugar Agave nectar Barbados sugar Barley malt Barley malt syrup Beet sugar Brown sugar Buttered syrup Cane juice Cane juice crystals Cane sugar Caramel Carob syrup Castor sugar Coconut palm sugar Coconut sugar Confectioner’s sugar Corn sweetener Corn syrup Corn syrup solids Date sugar

LOADED HOT DOG: 3 tablespoons of sugar

Dehydrated cane juice Demerara sugar Dextrin Dextrose Evaporated cane juice Free-flowing brown sugars Fructose Fruit juice Fruit juice concentrate Glucose Glucose solids Golden sugar Golden syrup Grape sugar HFCS (high-fructose corn syrup) Honey Icing sugar Invert sugar Malt syrup Maltodextrin Maltol Maltose

12-OZ. CAN OF SODA: 10 teaspoons of sugar

Mannose Maple syrup Molasses Muscovado Palm sugar Panocha Powdered sugar Raw sugar Refiner’s syrup Rice syrup Saccharose Sorghum Syrup Sucrose Sugar (granulated) Sweet sorghum syrup Treacle Turbinado sugar Yellow sugar — sugarscience.ucsf.edu

2 SCOOPS OF ICE CREAM: 7 teaspoons of sugar

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Family focuses on fitness Exercising together improves strength, tightens bonds STORY AND PHOTOS BY PATRICIA MORRISON COATE

Five years ago when bookkeeper Brenda Cantelow of Sequim turned 50, it hit her — it was finally time to get fit. She joined a local gym and admired the way instructor and personal trainer Pauline Geraci taught her classes. “When Pauline opened Fit4Life, I followed her there in January 2014, just as a member. The gal that was teaching the TRX classes left, and I just loved TRX. I had no intention of becoming an instructor, but I took training to become TRX-certified, and I began teaching.” TRX is a proprietary suspension-based training method, using strong elastic bands, that strengthens the body’s core. According to its website, www.trxtraining.com, “Born in the Navy SEALs, suspension training body weight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises.” Cantelow said she became excited to introduce her extended family to the benefits of exercise.

Trying to fit everyone into Geraci’s classes wasn’t going to work because of scheduling conflicts, so Cantelow asked if Geraci would allow her family to use the gym after-hours, which she did. “In my family, we’ve all struggled with overeating, losing weight and not eating well,” Cantelow said. “No one was exercising, as well. Actually, my family did get excited, too.” Cantelow ended up recruiting her daughter and her partner, Toni Cantelow and Emily Cook, respectively; niece and husband Kendra and Jason Hoffman and their toddler Rylie; sisters Shellie Kokrda and Christy Francis; sister and brother-in-law Julie and Neal Butterfield; brother and sister-in-law Duane and Teri Schoessler; and nephews Josh and Jesse Francis, plus Jesse’s girlfriend. In addition to the family’s TRX band exercises, Cantelow said she “mixes it up” with a balance tool, stability ball, weights, gliders, ropes, sand bags, kettle bells and spin bikes. “I’m still working on my 77-year-old parents, Bob and Nancy Schoessler, to get them on the spin bikes,” Cantelow said. FAMILY continued on 11 >>

Neal Butterfield performs bicep curls on a TRX Suspension Trainer.

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a great experience,” Cook said. “Challenging ourselves together has “We are doing TRX training Mondays, made TRX easier and knowing we have Tuesdays and Thursdays for an hour. At the support of each other has led us all to improve our fitness.” family night, we can let it all hang out, Cantelow said she continues to admire wherever they’re at in their fitness level Geraci as an instructor and a friend. to let them do that,” Cantelow said. “I really appreciate Pauline. Fitness “Gyms are intimidating — what is her thing, and I want to be in good you look like, if you’re doing it right. health like she is as I age. Exercise Everybody gets to do their own thing [here], and they’re having a good time at and diet, there’s no way around it,” Cantelow said. it. They’re even going to more exercise For Cantelow and her family, classes because they’re getting so much out of them like increasing their exercising isn’t all seeing a number strength and confidence.” change drastically on a scale. TRX training isn’t for the faint“It’s more about becoming fit than hearted, but the reward is in slow and losing weight. I’ve noticed my tone steady progress. definition, balance and percentage of “I love it! I am feeling so much better,” body fat are better,” Cantelow said. said Teri Schoessler. “I haven’t worked out “We’re trying to make it about strength for five years because of health issues but and our cores getting stronger — getting now that I am, I feel so much healthier. our bodies strong so we’re not falling My muscles feel much more toned and down by keeping our balance,” she said. my blood sugar has gone down.” “TRX is about your core — you use Kokrda added, “I had a bad auto it every day. If you have a strong core, accident and injured my neck. I used to it helps in everything you’re doing. You have bad low back pain but now I don’t. lift better and move better. It’s really a I can’t believe it. It’s amazing how I feel. functional body movement and it keeps I feel my core is so much stronger and I your mind focused.” feel stronger.” “Our family workouts have been FAMILY continued on 13 >>

<< FAMILY continued from 10

Peninsula Daily News/Sequim Gazette

761882493

TRX workouts are a family affair. From left are Neal Butterfield, Tori Cantelow, Brenda Cantelow, Emily Cook, Teri Schoessler, Kendra Hoffman and Rylie Hoffman.

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Mediation helps with communication BY BARBARA A. WILSON AND KAREN L. BROWN

These are extremely polarizing times. We are continually exposed to differing positions, conflicting values and competing needs through the media, at work, within our families, among friends and in our neighborhoods and communities. This widespread exposure to contrasting views challenges our own strongly held beliefs and deeply personal needs. When we are challenged, we experience intense feelings — frustration, resentment, grief, uncertainty, depression, fear, devastation and hopelessness. All of these feelings can stop us in our tracks. When left unresolved, they take a toll on our mental, emotional, physical and spiritual well-being. Our relationships are compromised at home, school, work, places of worship and with neighbors. We get into heated disagreements with family and friends, which isolate us from our loved ones. We are drawn into painful disputes with neighbors so that we no longer feel safe and secure. We are confronted with disruptive conflicts with co-workers that impact job performance and diminish satisfaction. POLARIZATION What can we do to balance and create peace within our lives? How can we find the courage and purpose to bring light into these polarized times? Polarization is used frequently today to refer to situations in which two views emerge that drive people apart, like two opposing magnets. People become so fixed in their positions on issues that they are nearly as separate as the North and South poles. Yet this conflict between opposing views can be

the catalyst for social change and personal growth. Within every dispute, there is the possibility of winwin solutions that can lead to greater understanding of others and ourselves and improved harmony in our relationships. What we need is open, honest communication. We

MEDIATION continued on 14 >> 761877137

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“Our family workouts have not only been a great way to get my body fit and toned but are a hilarious event when my family gets involved,” Tori Cantelow said. “TRX mixed with laughter is a dynamic duo on the abs!” Her mother added, “This is a healthy way to spend time with my

family and a real bonding experience. We’re going to have a family hike at Shi Shi Beach in June, and we’ve all gotten kayaks and bikes. We’re really getting physical here in such a beautiful place. Everyone needs to get out and enjoy it!” Patricia Morrison Coate is a special sections editor for the Sequim Gazette.

We are Here for you... Par’a•gon(n): a model of excellence or perfection

Above: Brenda Cantelow tries to interest her grandniece, Rylie Hoffman, in her barbells. Top right: Tori Cantelow does a side lunge to strengthen her legs. Bottom right: Teri Schoessler does the low row on the TRX bands.

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Mediation is a dispute resolution service that provides a safe place in which individuals can voluntarily have a private, confidential conversation. It is a structured conversation in which trained, impartial mediators act as guides to direct — but not control — the discussion. Mediation assists individuals in transforming their disagreements into respectful, creative and honest conversations through which they can learn, grow and thrive. In mediation, the individual parties arrive at their own mutually agreeable solution based upon their needs and interests. Peninsula Dispute Resolution Center (PDRC) provides interest-based mediations. An interest-based approach focuses on the underlying needs of the parties in the conflict. The discussion is aimed at finding common ground based on shared values. Parties learn about themselves and others, and, with that knowledge, they are better able to generate a broader range of solutions to address their needs. Facilitated interest-based mediation is especially useful for conflicts involving ongoing relationships including, but not limited to, family, neighbors, siblings, co-workers or former spouses. It gives parties the opportunity to work through emotional issues that would otherwise continue to fester. Parties gain an understanding of

the other’s interests and needs, which in turn enables them to better their relationships. They also receive help in more clearly communicating with each other. These skills are transferable to many other aspects of their lives and families. THE POWER OF MEDIATION Mediators have witnessed many

times the transformative power of acknowledging parties’ feelings and needs. For example, parties in a friendly business relationship were in conflict over payment of services. When the parties recognized that their underlying need was for respect from each other as competent and honest individuals, they were able to quickly resolve their dispute.

What sets PDRC apart from other mediation services is that it offers services based on a sliding fee scale to meet the needs of the families and individuals it serves. Our mediators are members of the community. They come from all walks of life and are certified, professional mediators who volunteer their services. They do not take sides and they do not decide right and wrong. Mediators do seek to maintain a safe space in which individuals can express their feelings and needs and be heard. A “40-Hour Basic Mediation and Conflict Resolution Training” in facilitated interest-based mediation is available for anyone interested in managing conflict more effectively in all aspects of their lives. Participants will learn active listening skills, how to identify the issues and interests of a conflict and the power of effective communication. This training also is the first step to becoming a certified mediator. PDRC also offers facilitation, another conflict resolution service. Facilitation helps a group of individuals reflect on and discuss a matter, solve problems and/or make decisions. The group might or might not be in conflict. It might simply have a task to do that could be accomplished more effectively with the help of a neutral facilitator so that all participants can engage fully. MEDIATION continued on 15 >>

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Peninsula Dispute Resolution Center is your community resource for conflict resolution services. For more information about our services, trainings and programs, visit www.pdrc.org or call 1-800-452-8024. Karen Brown has been the executive director of Peninsula Dispute Resolution Center in Clallam and Jefferson counties since 2011. She has been the co-instructor for the 40 Hour Basic Mediation and Conflict Resolution Training for the past five

years. Brown developed, designed and implemented Clallam County’s Coordination of Services program, We’re In This Together (WITT), that has become the model for programs in other counties. She received her bachelor’s degree in leadership and cultural diversity from The Evergreen State College with an emphasis on group dynamics. Barbara Wilson has been a trained volunteer mediator through Resolution Washington since 2011. She joined the administrative staff of PDRC in 2012.

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Communication and conflict between youth and their parents often involves renegotiating rules, roles Sometimes groups need an outside and relationships concerning day-tofacilitator to run an orderly and productive meeting in which emotions day issues such as activities, friends, might run high or important decisions responsibilities and school. Peninsula Dispute Resolution need to be made. Center, in partnership with Juvenile We will consult with the group about its needs and then facilitate the Services, offers a program for families called We’re In This Together (WITT). group as it meets to accomplish its This program gives families the work. opportunity to develop supportive We design and facilitate for relationships. both small and large groups. This The program’s goal is to deter youth customized support ensures that all from engaging in risky behaviors, group members can participate fully improve family relations, enhance in a safe and productive environment youth strengths, build healthful to achieve its designated vision and relations, offer access to different goals. services in our community and Examples might include retreats, redefine our community social norms community meetings, long-range for the youth. planning groups and goal-setting PDRC provides a vast array of activities. volunteer opportunities for both youth Families face especially difficult communication challenges and conflicts and adults in our community, as mediators, office support, WITT program as family members grow and change. support and facilitation and more. Family members must constantly Conflict is a natural and healthful manage the tension between part of life. autonomy and connection. This As you resolve your conflicts, you tension can result in conflict as gain a greater sense of freedom and youth begin to claim independence confidence and your relationships and parents struggle with how to set become richer. new boundaries and keep healthful If you would like support in relationships, trust, accountability navigating the conflicts in your life, and respect intact.

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Hormone imbalances frequently play a major role in keeping us sick and tired. Depressed adrenal gland functioning is frequently undiagnosed and keeping us fatigued. Assessing the cortisol level at home every 6 hours with simple urine testing demonstrates depressed adrenal gland function. Hypothyroidism is generally only tested with a blood TSH test. However, a screening of the actual thyroid hormones (T3, T4) reveals reduced thyroid functioning. Men do have low-T and this requires testing to determine if testosterone is low. Women deserve treatment for post-menopause inadequate estrogen; without estrogen replacement female vitality sags.

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