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lakes and rivers provide fishing, boating, water-skiing, para- sailing, swimming, kayaking, canoeing, stand up paddle boarding ... outdoor enthusiast hiking, biking, backpacking, camping, rock climbing, ... Surrounded by mountains in the heart of North Idaho's recreational .... Pair your meal with a fat-free or low-fat drink .

Community Health Center Healthcare from the Heart

Table of Contents

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Throughout this publication look for the “?” and find a Did you know? containing interesting facts about Post Falls, Idaho and tips on living a heart healthy life.

2-3

Post Falls Information

4-8

Healthy Living

9-17

Healthy Eating

18-37

Healthy Activities

38-41

Healthy Families

42-45

Healthy Resources

In February of 2012, a team was convened with the help of Panhandle Health District and the City of Post Falls in order to carry out a community health assessment. The team assessed Post Falls using the CHANGE TOOL (Community Health Assessment and Group Evaluation), developed by Centers for Disease Control’s Healthy Communities Program.

This Publication was made possible by

Idaho Heart Disease and Stroke Prevention Program “This publication was supported by Grant No 1U50/DP000737-01 from the Centers for Disease Control and Prevention through the Idaho Heart Disease and Stroke Prevention Program. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the CDC.” © Copyright 2013. All Rights Reserved.

Team Representation: City of Post Falls, Post Falls School District, Sky Prairie Church, Helbling Benefits Consulting, Dirne Community Health Center, and Panhandle Health District. For more information on the CHANGE TOOL: http://www.cdc.gov/ healthycommunitiesprogram/tools/change.htm Thank you to the following for their contributions to the publication: Printing Century Publishing Design Mallaurcott Design & Marketing Irene Watkins / Tami Martinez Post Falls on the Go Logo Fusion Mary Patterson Photographs Kerri Rankin Thoreson

Do you know

Post Falls ? O

ur city, known as Idaho’s River City, is within one hour of almost any activity imaginable. In the spring and summer, lakes and rivers provide fishing, boating, water-skiing, para-

sailing, swimming, kayaking, canoeing, stand up paddle boarding and scuba diving. There are many mountains and trails that offer the outdoor enthusiast hiking, biking, backpacking, camping, rock climbing, bird watching, skateboarding, and horseback riding. During the winter there is snowmobiling, downhill skiing and snowboarding, tubing, ice fishing, cross-country skiing and snowshoeing. Surrounded by mountains in the heart of North Idaho’s recreational mecca is where you’ll find Post Falls. Right on I-90, and along the Spokane River, Post Falls is the perfect getaway and gateway to your North Idaho adventure.

DISTANCE TO MAJOR CITIES Coeur d’Alene Spokane, WA Cranbrook, BC Missoula, MT Seattle, WA Portland, OR Boise, ID Vancouver, BC

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8 24 173 176 314 378 400 442

Post Falls is 2,150 feet above sea level and is located five miles from the Washington State border on I-90. It is 64 miles from the Montana border and 120 miles south

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of the Canadian border.

Did you know?

Post Falls has doubled its population over the past 15 years!

Post Falls has four distinct seasons, with temperatures ranging from the 90’s in mid-summer to the low teens during the winter. The annual amount of sunshine averages from about 30% in the winter to approximately 80% in July and August when crystal clear days may linger well into fall for perfect golf and boating weather.

TEMPERATURES MONTH

HIGH

LOW

34 25 January 59 38 April 86 70 July 61 45 October 63.5 31.5 Average Temp Average annual snowfall - 49 inches Average annual rainfall - 29 inches Average length of growing season - 150 days Elevation above sea level - 2, 150 ft

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HEALTHY LIVING

numbers Know your

Knowing your numbers puts you in the driver’s seat when it comes to your health. Only then can you make the necessary changes to diet, exercise, or if necessary, taking the proper medication, to maintain those healthy numbers. Which numbers matter as you strive to live a healthy lifestyle? 1,500 mg Less than 40” Less than 35” 30 minutes Less than 25 5 or more 0

Total daily sodium intake Waist circumference for men Waist circumference for women Minimum daily physical activity 5 or more days a week BMI (Body Mass Index) Daily servings of fruits and veggies Tobacco products used

Talk to your health care provider if you have questions about your numbers!

Blood Pressure Your blood pressure is within normal limits if it falls below 120/80. Pre-hypertension is between the range of 120-139 or 8089. Hypertension is between 140-159 or 90-99. Should your numbers fall into two different categories, use the higher of the two as your guide. Cholesterol

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Total cholesterol should be less than 200. Low density lipoprotein or “bad cholesterol” should be less than 100, and high density lipoprotein or “good cholesterol” should be 40 or higher. Triglycerides should be less than 150.

HEALTHY LIVING

How to start

Living Healthy Adults who are physically active are less likely to die early or have a serious illness such as heart disease, diabetes, or colon cancer. Get Up and Move All it takes is 30 minutes of moderate physical activity on most days – even a brisk walk will do – to produce real health benefits. If you can’t do 30 minutes at one time, break it up to suit your schedule. Just 30 minutes of physical activity a day over time can:



• Lower your blood pressure • Boost your immune system • Improve your mood • Increase the “good” cholesterol • Help you lose weight Children need 60 minutes of physical activity each day because their bodies are still a work in progress.

Be active as a family. Go for a bike ride, walk in your neighborhood, or play a game of tag. Show your children that physical activity can be fun and make an impression that will last a lifetime. It’s the best healthy insurance you can provide for them. Information from Healthy Habits. Healthy Families. Idaho Department of Health and Welfare.

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HEALTHY LIVING

small STEPS LEAD TO big REWARDS Big changes can be pretty overwhelming, but small changes don’t have to be. Read these tips and consider taking one small step per week to enhance your heart health.

• Sleep for 6-8 hours each night • Stay up-to-date with your health screenings • Include more fresh and unprocessed foods in your diet • Shop the perimeter of the grocery store first (fruits, vegetables, dairy)…and don’t forget your list

• Learn how to read food labels • Cut back on sugar-sweetened and diet beverages • Reduce screen time (phones, video games, tv) • Try one new fruit/vegetable every week It is important to plan for some bumps on your path to a healthy lifestyle— learn from them, strategize, and get back on it!

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ACTIVITIES

120 lbs

160 lbs

200 lbs

240 lbs

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The Go, Slow, Whoa program helps you make healthy food choices easily.  “Go” foods are foods that can be eaten at anytime, while “Slow” foods should be eaten only a few times per week.  “Whoa” foods should only be eaten once-in-a-while.  Use this chart as a guide to help you and your family make smart food choices.

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Your guide to...

portion control Fix Up Your Plate:

Portion Sizes: Grains 1 cup of cereal = baseball 1 pancake = CD ½ cup cooked rice = light bulb/ tennis ball ½ cup cooked pasta = light bulb/tennis ball 1 slice of bread = cassette tape 1 bagel = 6 oz can of tuna 3 cups popcorn = 3 baseballs

Fruits and Vegetables 1 medium fruit = baseball ½ cup grapes = about 16 grapes 1 cup strawberries = 12 berries 1 cup of salad greens = baseball 1 cup carrots = about 12 baby carrots 1 cup cooked vegetables = baseball 1 baked potato = computer mouse

Meats, Fish & Nuts 3 oz lean meat & poultry = deck of cards 3 oz grilled/baked fish = a checkbook 3 oz tofu = deck of cards 2 tbsp peanut butter = golf ball 2 tbsp hummus = golf ball ¼ cup almonds = 23 almonds ¼ cup pistachios = 24 pistachios

HEALTHY EATING

· Make half your plate fruits and vegetables. · Add lean protein. · Include whole grains. · Pair your meal with a fat-free or low-fat drink. · Avoid extra fat. · Satisfy your sweet tooth in a healthy way. · Enjoy your food, but eat less and take your time. · Use a smaller plate and avoid oversized portions.

Dairy & Cheese 1 ½ oz cheese = 3 stacked dice 1 cup yogurt = baseball ½ cup frozen yogurt = light bulb/ tennis ball ½ cup ice cream = light bulb/tennis ball

Fats & Oils 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp mayonnaise = poker chip 1 tbsp oil = poker chip

Sweets & Treats 1 piece chocolate = dental floss package 1 brownie = dental floss package 1 slice of cake = deck of cards 1 cookie = about 2 poker chips

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Did you know?

You can buy local goods, crafts and food at the Post Falls Local Market. The Post Falls Local Market, presented by the Lion’s Club, will be held at the Post Falls City Hall Plaza (408 N Spokane Street) starting in early summer 2013.  For detailed information, contact Kiwi at [email protected] or 208-262-6836.

Source: Kathleen Zelman, MPH, RD, LD, Director of Nutrition for WebMD. Reviewed on September 27, 2012.

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DASH to good health Dietary Approaches to Stop Hypertension

HEALTHY EATING

DASH is an eating plan that lowers the amount of salt or sodium eaten every day. Sodium is another name for salt. Too much sodium increases blood pressure. The DASH eating plan also recommends less fat and sugar and more fresh fruits and vegetables. Fresh fruits and vegetables are rich in fiber and other nutrients that help lower blood pressure. Following the DASH eating plan can help you eat fewer calories and lose weight. Reduced-sodium products and salt substitutes likely contain potassium chloride as a main ingredient. This substance may harm people who have certain medical conditions, such as diabetes and kidney disease. You can limit salt intake without using salt substitutes.

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Did you know? You can visit the National

Heart, Lung and Blood Institute for more information on the DASH diet and how it can help you. Use the QR code to the right to check it out on your smart phone! http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/

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Less salt. Better health.

HEALTHY EATING

Do we need salt? Yes. Some salt is necessary for good health. But, we don’t need as much as we eat. How much sodium is too much? The 2010 Dietary Guidelines for Americans recommend 1500 mg of sodium each day for people: Who are over the age of 50 Who are African American of any age With high blood pressure (140/90 or higher) With diabetes, heart disease, or chronic kidney disease (People not listed above should eat less than 2300 mg of sodium per day.)

How much sodium do people eat now? Most people eat 3400 mg of sodium each day or about 1 ½ teaspoons of salt. Salt is added to restaurant, fast food meals and processed foods (like hot dogs, bacon, lunch meat, soups, Did you canned foods, cereals, breads, and condiments) know? to increase flavor. It is easy to eat too much salt Eating too much and not know it. 80% of the salt we eat comes from salt can increase restaurant meals and processed foods. Most people your blood only get 10% of their sodium from salt added during pressure. High cooking or at the table.

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Simple ways to eat less sodium: Eat more fresh fruits and vegetables Cook more fresh foods at home Eat less salty snacks Read food labels to find the amount of sodium Choose foods labeled “unsalted” or “low sodium” www.idahoheartandstroke.org www.diabetes.idaho.gov

blood pressure is also called hypertension. High blood pressure can cause a stroke or heart attack. You can’t feel high blood pressure. Ask your doctor to help you set a goal for your blood pressure.

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HEALTHY EATING

Triple Berry Spinach Smoothie Ingredients: 1 cup orange juice 1 cup frozen blueberries ½ cup frozen strawberries ½ cup frozen raspberries 1 ½ cups loosely packed spinach Directions: Add the orange juice, fruit, and spinach to a blender. Blend on medium-high speed until all the spinach is blended and there are no visible green specks. Optional: Add ice Makes 2 Smoothies - Nutrition Facts (per serving): Calories 180, Carbohydrates 44g, Fat 1g, Protein 3g, Fiber 6g, Sugar 33g

Monkey Bites When you have a sweet tooth and want to stay on track, here’s a nice treat. Sugar is NOT an added ingredient. Ingredients: 3 mashed bananas (ripe) 1/3 cup apple sauce 2 cups oats 1/4 cup almond milk 1/2 cup raisins (optional) 1 tsp vanilla 1 tsp cinnamon Directions: Combine ingredients, drop rounded spoonfuls on a lightly greased cookie sheet and bake at 350 for 15-20 minutes. Makes 6 servings - Nutrition Facts (per serving): Calories 76, Total fat 1g, Cholesterol 1mg, Sodium 15mg

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Raspberry Spinach Salad with Feta Ingredients: 6 cups spinach 1 cup raspberries ½ cup fat free feta cheese 2 tablespoons pine nuts or almond slivers (optional) HEALTHY EATING

Directions: Wash spinach salad, place in large bowl. Sprinkle remaining ingredients on top of salad. Serve with your choice of low-fat dressing. Makes 4 servings - Nutrition Facts (per serving): Calories 44, Total fat 0g, Cholesterol 2mg, Sodium 161mg, Carbohydrate 6g, Dietary fiber 3g, Protein 5g

Salmon Patties (Preheat oven to 375˚ F) Ingredients: 14.75 oz. can salmon, drained and flaked 1 stalk celery cut into ¼” pieces ½ cup leeks or onions-finely chopped 2 tablespoons olive oil (or coconut oil) 2 tablespoons curry powder 1 egg, lightly beaten 3 tablespoons lemon juice ½ teaspoon each salt and pepper Directions: Line a baking sheet with parchment (or foil). Heat olive oil over medium heat. Sauté leeks (or onions) and celery until softened – 3-4 minutes. Add all remaining ingredients and mix thoroughly. Shape mixture into patties –approximately 1” thick, 2 1/2” wide. Place on baking sheet. Bake 12-15 min until heat through and mildly brown on top. Serve with a seasonal salsa. Optional: Patties can also be sautéed and browned in a skillet, 3-4 minutes each side, or grilled. Add breadcrumbs if mixture is still too wet to form patty. Makes 6 servings - Nutrition Facts (per serving): Calories 160, Total fat 10g, Cholesterol 90mg, Sodium 325mg, Carbohydrate 1g, Dietary fiber 0g, Protein 15g Source: Cooking Up Good Vibrations (adapted)

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HEALTHY EATING

Quinoa and Black Beans Ingredients: 1 teaspoon olive oil 1 onion, chopped 3 cloves garlic, peeled and chopped ¾ cup uncooked quinoa 1 ½ cups low-sodium vegetable broth 1 teaspoon ground cumin ¼ teaspoon cayenne pepper 1 cup sliced tomatoes 2 (15 oz.) cans reduced sodium black beans, rinsed and drained ½ cup chopped fresh cilantro salt and pepper to taste Directions: Heat the oil in medium saucepan on medium heat. Stir in onion and garlic; sauté until lightly browned. Mix quinoa into saucepan and add vegetable broth. Add cumin, cayenne pepper, salt, and pepper. Bring to a boil. Cover, reduce heat, and simmer 20 minutes. Take quinoa off heat, mix in the tomatoes, black beans and cilantro. Serve! Makes 10 servings - Nutrition Facts (per serving): Calories 140, Total fat 1.6g, Cholesterol 0mg, Sodium 110mg, Carbohydrate 26g, Dietary fiber 6.5g, Protein 8g Source: AllRecipes.com

Garlic Brussels Sprouts Ingredients: 1 ½ tablespoon olive oil 2-3 garlic cloves (minced) 2 cups Brussels sprouts

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Green Beans with Feta

Directions: Rinse and clean Brussels sprouts, dry and slice in half lengthwise. In a skillet over medium-low heat, add olive oil and garlic. Place Brussels sprouts face down in skillet. Cook until Brussels sprouts are tender and slightly caramelized. Serve.

Ingredients: 1 lb. fresh green beans ½ cup feta cheese crumbles with basil & dried tomatoes Directions: Wash green beans and trim ends. Steam for 6 minutes. Place in serving bowl and toss with feta crumbles.

Makes 4 serving - Nutrition Facts (per serving): Calories 64, Total fat 5.25g, Cholesterol 0mg, Sodium 11mg, Carbohydrate 4g, Dietary Fiber 1.8g, Protein 1.5g Source: Joy of Cooking

Makes 6 1-cup servings - Nutrition Facts (per serving): Calories 77, Total Fat 4g, Cholesterol 10mg, Sodium 321mg, Carbohydrate 6g, Dietary Fiber 2.6g, Protein 4g

Dining Out

The smart way

KNOW THE MENU HEALTHY EATING

Do some research before you go to the restaurant. Many restaurants have nutrition information available online so you can make your choice before you arrive. There are also many smart phone apps that can help you make the decision as well: SparkPeople, MyFitnessPal, Lose It!

RETHINK YOUR DRINK Stay away from sugar sweetened beverages such as soda, sweet tea and alcoholic beverages. It’s easy to forget when it comes in our drinks, but they still count!

MAKE SPECIAL REQUESTS Don’t be afraid to make special requests to your meal. Ask for extra veggies or a salad instead of fries, baked instead of fried, etc.

WATCH OUT! Beware of words that hint the meal may be high calorie. Some of these words include fried, creamy, buttery, battered, stuffed, tempura, etc.

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Did you know?

Those free chip baskets or breadsticks are tempting, but they can sky-rocket your calorie intake! Instead have a side salad before your meal with an oil or vinaigrette dressing!

NOT ALL SALADS ARE CREATED EQUAL Make healthy requests for darker greens such as spinach. Request your low-fat dressing be served on the side--that way you can use only what you want. Also, limit the cheese, croutons, bacon, and other add-ons that can increase the fat and calories.

PORTION DISTORTION Often meals served at restaurants and 2-3 times the amount we should eat. Share your meal or have half of it boxed up before it is even served.

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Local Restaurants HEALTHY EATING

Heart healthy offerings in Post Falls

B

Big Bear Deli

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(208) 457-8465 700 E. 8th Avenue • Check out the Little Bear menu for healthy choices... try a sandwich with a “lettuce bun”.

B

L

Capone’s

D

D

(208) 457-8020 315 N. Ross Point Road • Try the Dinner, Chef, Popeye, or Roosevelt Salads (with dressing on the side and no cheese) for a healthy and tasty meal.

B

Denny’s Restaurant

L

(208) 773-6988 1670 Schneidmiller Ave

D

• Fit Fare® Menu featuring “lean & light” items with less fat and fewer than 550 calories per serving.

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L

L D

L D

GW Hunters Steakhouse (208) 777-9388 615 N. Spokane Street • In May 2013, GW rolled out a new Heart-Healthy Menu.

The Hut (208) 651-6266 2868 E. Seltice Way • Try a yummy boneless and skinless chicken breast with pineapple.

Moon’s Mongolian Grill (208) 773-0348 1901 E. Seltice Way • Stir-fry cooking method; huge variety of fresh vegetables.

L

Noodle Express

B

D

(208) 777-8883 775 N. Highway 41 Ste A • Osaka bowls and grilled veggies.

L

L

(208) 777-2017 1710 E. Schneidmiller Ave. • Gluten-free items.

L

Oval Office Bistro

D

(208) 777-2102 620 N. Spokane Street • Salads and healthy fish options.

L D

B L D B L

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Papa Murphy’s (208) 773-1575 3134 E. Mullan Ave Ste B • Any pizza can be made on their delicious deLITE® crust.

locations) (208) 773-3450 3050 E Mullan Ave (208) 773-1363 4000 W Riverbend Ave (208) 773-8797 105 W Seltice Way • Fresh Fit ® sandwiches and Fresh Fit ® Meals certified

HEALTHY EATING

B

Old European

D

Subway (3 Post Falls

heart-healthy by American Heart Association. Breakfast served all day.

L D

The White House Grill (208) 777-9672 712 N. Spokane Street • Fresh Mediterranean cuisine; Salads, fish and chicken.

Pita Pit (208) 773-7200 900 N. Highway 41 Ste 10 • A pocket full of goodness! Try your favorite in a “Light” or wheat pita.

Side Street Place (208) 777-8444 1780 E. Schneidmiller Avenue • Grass-fed beef, no MSG, low sodium, no high fructose corn syrup, all organic vegetables.

If you know of other restaurants who offer a heart healthy menu, let us know.

www.postfallsonthego.com

Did you know? There is a farm in Post Falls that sells to the public.

Cable Creek Farm sells raw milk, cheese, and pork. They are located at 3866 S. Stateline Road. For information, call 208-773-3202 or visit their website at www.cablecreekfarm.com!

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Parks &

HEALTHY ACTIVITIES

Recreation The Post Falls Parks and Recreation Department has over 20 parks and offers 60+ programs throughout the year, keeping your family actively engaged and heart healthy. Adult and youth sports leagues: basketball, volleyball, dodgeball, flag football, tennis, soccer and baseball. Take one of our “lifetime skills” classes to enhance your skills in golf, bowling, or tennis. Perhaps traditional sports and athletics programs aren’t for you. We have many special interest classes, such as dance classes in tap/ballet/hip hop, gymnastics, martial arts, yoga, zumba, preschool and parent/tot programs, art classes, photography workshops, music classes and ice skating. Part of heart healthy living is relaxing from the day to day chaos by going outside to enjoy the stress free perks that Mother Nature offers. Many of our outdoor recreation classes provide the equipment and transportation that makes for a great outing such as bike trips, rock climbing, geo-caching, kayaking, river rafting, fly fishing, snow shoeing, cross country skiing, and snow tubing. Campaigns to tackle childhood obesity show kids that spend at least 30 hours per week in front of a screen are more likely

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HEALTHY ACTIVITIES

to battle obesity. Did you know that kids sleep better when they play outside and get fresh air? There are always plenty of opportunities to get the kids out and active at any of our Day Camp programs; Juggling Camp, Skyhawks Soccer and Baseball Camps, Dance Camps, Cheer Camp, Golf Camp, Lil Champ Camp, Triathlon Camp, Trojan Basketball or Volleyball Camps, and Kamp Ka-Mee-Lin, our outdoor enrichment camp.

A partial waiver of fees may be available for programs offered through the recreation department, if a request is made based on need and available funds (Post Falls residents only). Funds are limited and come from public donations. To apply, or donate to this fund, please contact the Parks & Recreation Administrative Office at 773-0539.

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POST FALL S PA RKS &

HEALTHY ACTIVITIES

Post Falls offers an excellent assortment of Prescription Trails within the city parks and neighborhood parks. Post Falls Prescription Trails are available to anyone and are especially useful for individuals trying to lose weight or rehabilitate from an injury or surgery, senior citizens trying to stay active, and families seeking to wear out the little ones. The map below

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PRESCRIP TION TR AIL S details the general location of the parks highlighted in this guide and the following pages provide details on the city’s Prescription Trails. Smart phone users can scan the QR code for our online version of the trails or visit www.postfallsonthego.com/prescription-trails.

HEALTHY ACTIVITIES

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Beck Park Loop

1 Perimeter

Distance: Approximate Trail Surface:

Loop

1 2

2 Lower

Distance: Approximate Trail Surface:

HEALTHY ACTIVITIES

0.45 miles Steps: 921 4-6 ft Asphalt

0.38 miles Steps: 778 4-6 ft Asphalt

Beck Park is located within the Prairie Meadows subdivision and includes an open space, basketball court, and a playground area. Parking area and restrooms are centrally located.

Kiwanis Park Loop

1 Perimeter

Distance: Approximate Trail Surface:

Loop

2 North

Distance: Approximate Trail Surface:

Loop

0.79 miles Steps: 1638 Natural

3 South 1

Distance: Approximate Trail Surface:

Loop

0.96 miles Steps: 1965 Natural

0.36 miles Steps: 737 Natural

4

4 South 2

Distance: 0.36 miles

Approximate Steps: 737

Trail Surface: Natural

Kiwanis Park, a 40-acre community waterfront park with a number of nonsports park components integrated into the natural setting. The park provides trails, picnic areas, picnic shelters, restrooms, playground, and an unguarded swimming beach. The Higgins Pavilion covered shelter is 34’X46’.

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Syringa Park Loop

3

2

Distance: Approximate Trail Surface:

Loop

1

1 Perimeter

4

3 North

Distance: Approximate Trail Surface:

Loop

0.27 miles Steps: 552 4-6 ft Asphalt 0.18 miles Steps: 368 4-6 ft Asphalt

4 East

Distance: Approximate Trail Surface:

0.31 miles Steps: 634 4-6 ft Asphalt

Park in the Meadows Loop

1 2

1 Perimeter

Distance: Approximate Trail Surface:

Loop

Loop

0.35 miles Steps: 716 4-6 ft Asphalt

2 North

Distance: Approximate Trail Surface:

3

HEALTHY ACTIVITIES

Syringa Park is located within the Fieldstone subdivision and offers a playground, 2 basketball courts, sand volleyball court, covered picnic shelter, parking, restrooms and benches.

2 West

Distance: Approximate Trail Surface:

Loop

0.40 miles Steps: 819 4-6 ft Asphalt

0.23 miles Steps: 470 4-6 ft Asphalt

3 South

Distance: Approximate Trail Surface:

0.21 miles Steps: 430 4-6 ft Asphalt

Park in the Meadows is located within the Prairie Meadows subdivision with parking, restrooms, open space, pickle ball courts, playground area, fitness pads, and a sand volleyball court.

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Treaty Rock Park Loop

1 Perimeter

Distance: Approximate Trail Surface:

0.32 miles Steps: 655 Asphalt/Natural

HEALTHY ACTIVITIES

1 Treaty Rock Park is the site of the legendary treaty between Chief Seltice of the Coeur d’ Alene tribe and Fredrick Post, the town’s founder, which is scribed into a rock. Although being in close proximity to I-90, this 3.8 acre park contains beautiful natural areas with gravel paths, native vegetation, and interesting rock outcroppings. A trail loops through the park, down a rock gorge and passes treaty rock on the way back to the parking lot.

Warren Playfield Loop

1 Perimeter

Distance: Approximate Trail Surface:

0.27 miles Steps: 552 Asphalt/Grass

1

Warren Playfield is located at 1st and Idaho and features a sports field, playground, a picnic site, and a basketball half-court.

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Did you know? Walking is a gentle, low-impact exercise that is

accessible to just about everybody. It’s safe, simple and doesn’t require practice! The health benefits are many and all that is required is a good pair of walking shoes.

Corbin Park

1

HEALTHY ACTIVITIES

Loop 1 Perimeter Corbin Park is located at the south end of Corbin Road, off Riverbend Avenue Distance: 0.60 miles from McGuire Road, this 28+-acre site Approximate Steps: 1228 along the swift Spokane River offers Trail Surface: Gravel/Dirt access for rafting or fishing, two covered shelters & picnic areas, BBQ pits, sand volleyball court, horseshoe pits, softball field, disc golf course and restrooms. A perfect park for small to medium family reunions or company picnics.

Woodbridge Park Loop

1

1 Perimeter

Distance: Approximate Trail Surface:

0.41 miles Steps: 840 4-6 ft Asphalt

Woodbridge Park is located within the Woodbridge subdivision with an open space and playground area. Parking and restrooms are located at the east end.

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Falls Park

N

3

1 4

HEALTHY ACTIVITIES

2

Loop

1 Perimeter

Distance: Approximate Trail Surface:

Loop

0.67 miles Steps: 1370 Natural/Asphalt

2 North

Distance: Approximate Trail Surface:

0.31 miles Steps: 634 Natural/Asphalt

Loop

3 East

Distance: Approximate Trail Surface:

Loop

0.16 miles Steps: 327 Asphalt

4 South

Distance: Approximate Trail Surface:

0.31 miles Steps: 634 Asphalt

Located west of Spokane Street, off 4th Avenue, this is a 22-acre park that includes three covered shelters, accessible paved pathways, historical interpretive signs, picnic shelters, restrooms, a playground, and scenic views of the dam and gorge. A fishing pond dedicated for youth & handicapped individuals is the centerpiece. An ADA compliant swing, designed for children with motor skill disabilities, has a heavy-duty reclining seat, and can be transferred into easily from a wheel chair for up to 225 lbs. A great park for birthday parties or other small gatherings. Dogs Allowed on a leash.

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Q’emiln Park

1

1 Top Side Trail

Q’emiln (pronounced “ka-mee-lin”) Park is located at the south end of the Spokane Street bridge. This 78.5 acre park features a guarded swimming beach, boat launch, BBQ pits, picnic shelters, horseshoe pits, sand volleyball courts, concession stand, restrooms, and a 40-acre trail system. There are two small covered shelters (the Gazebo & Picnic Shelter), a large covered Grand Pavilion 60’x120’, an enclosed Trailhead Pavilion 32’x122”, and grassy areas available for picnic reservations. Distance: Approximate Trail Surface:

0.42 miles Steps: 859 Gravel/Dirt/Rock

HEALTHY ACTIVITIES

Loop

Highlighted in orange on the corresponding map are other trail segments worth exploring. NOTE: Some trail segments may require climbing and uneven walking surfaces. Q’emiln Park offers an ample supply of natural scenic hiking trails with a variety of distances for all ages. Scenic views of the Post Falls dam, rock cliffs with rock climbers, and an abundant and diverse range of wildlife, all can be experienced by visiting this trail system.

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Did you know? An online Prescription

Pad is available on the online version of Post Falls On The Go at the following website: www.postfallsonthego.com/prescription-pad

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Geocaching High-tech treasure hunting [jee-oh-kash-ing]

There are thousands of geo-cache sites located throughout the Post Falls community.

HEALTHY ACTIVITIES

What is Geocaching and who does it? Geocaching is one of the world’s fastest growing live, recreational social media treasure seeking games. Using your smart phone or a GPS mobile device, you can locate hidden containers, called “caches”, in the great outdoors. Geocachers are families with children, retired individuals and grandparents, hikers, explorers, and outdoors-people. Does it Cost? If you’re resourceful … nothing! The great part of geo-caching is it has very little, if no expense, and your family is getting great exercise while having tons of fun searching for treasures. Go to www.geocaching.com and register for FREE. How Does It Work? Geocache players apply coordinates to find a cache. Coordinates list the position of a location through latitude and longitude (See diagram). Players hide a cache, then post its location and a description of its contents online - typically on - the official global GPS cache hunt site geocaching.com. Each cache contains an individual logbook. When the cache is located follow these three easy steps: 1. If you take something from the cache, leave something of equal or greater value. 2. Write about your find in the cache logbook. 3. Log your experience at www.geocaching.com. How do I find the coordinates for the cache sites? Once you set up your user name and password at geocache. com , click on the SEEK tab and enter the zip code for Post Falls (83854) and a map will pop up with all of the sites in our community. at

itu de

L

Latitude lines run east and west and tell you how far you are north or south from the equator.

Longitude

What is Latitude and Longitude?

Longitude lines run north-south and tell you how far East or West you are of the Prime Meridian. The Prime Meridian is the line of longitude that runs through Greenwich, England (near London). Post Falls City Hall coordinates are N 47° 42.714 W 116° 56.860

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Caching Ethics: Respect the outdoors! Be cautious in public places (“muggles” might be watching you). Replace the cache as you found it. If you take an item from the cache you must add a different item (so bring a few “treasures” to share) and keep it fun for everyone!

Multi-Cache (Offset Cache): A Multi-Cache (“multiple”) involves two or more locations. The final location is a physical container. There are many variations, but most Multi-Caches have a hint to find the second cache, and the second cache has a hint to the third, and so on. An offset cache (where you go to a location and get hints to the actual cache) is considered to be a MultiCache. Mystery or Puzzle Caches: The “catch-all” of all cache types, this form of geocache may involve complicated puzzles that you will first need to solve to determine the coordinates. Mystery/Puzzle Equipping for The Hunt! Caches often become the staging • Always bring a buddy ground for new and unique • Dress appropriately geocaches that do not fit in another • Navigation - GPS receiver, category. smart phone or old fashion compass and map. • Essentials – Sun screen, Scan the QR code water bottle, insect repellant, to see samples • Keep an open mind! Tip: of caches and to Some people are very creative learn more! with hiding their cache so read the description and clues and most of all THINK!

HEALTHY ACTIVITIES

Types of Caches: Traditional Cache: This is the original geocache type consisting of, at minimum, a container and a log book or logsheet. Larger containers generally include items for trade. “Nano” or “micro” caches are tiny containers that only hold a log sheet. The coordinates listed on the traditional cache page provide the geocache’s exact location.

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Disc Golf One of todays fastest growing sports

The sport of disc golf is an offshoot of the Frisbee® craze. The game started with people using Frisbees and aiming at targets made up of trees, trash cans, light poles, pipes, and whatever else was handy. Disc Golf is similar to regular golf; however, instead of using golf clubs and balls, Disc Golf players aim for a pole extending up from the ground with chains and a basket to catch the disc. In North Idaho, disc golf is played year round at any age, it provides a healthy outdoor activity and is inexpensive.

Disc Golf Courses and Features in North Idaho: Corbin Park, Post Falls -

North Idaho College, CDA -

15 baskets. Located along the Spokane River, this course offers diverse shots, elevation changes, a few water hazards, big rocks and lots of trees.

18 baskets. Located in Fort Sherman Park, this course offers a flat grassy, moderately wooded course with challenging target placements.

University of Idaho Research Park, Post Falls -

Farragut State Park, Athol -

3 baskets. Located within Riverbend Commerce Park, this is a good place for beginners to practice their throws.

Bluegrass Park - Kiwanis Disc Golf Course, CDA -

Cherry Hill, CDA 18 baskets. This 15-acre course includes elevation changes and lots of foliage and trees for an added challenge.

Schweitzer Mountain Resort, Sandpoint 9 and 18 basket options. Mountain course with some uneven terrain and magnificent views. About 700’ elevation gain to the highest point.

HEALTHY ACTIVITIES

9 baskets. Located in the 11-acre circular park within the Coeur d’Alene Place subdivision (Ramsey Rd. and Dalton Ave). Features include rolling hills and lots of trees.

64 baskets. Courses: “Wreckreator” and “North Star” are 18-hole courses with a variety of terrain. “New Whole Nine Yards” 9-hole course is a wideopen pitch-and-putt designed for families and beginners. Double Black Diamond” (a.k.a. “AWOL”) is an 18hole course. This is a tightly wooded professional disc course with six par-4 holes.

Basic Rules of Play 1. Throws must be within the designated tee areas. 2. After teeing off, the player whose disc is farthest from the hole (basket) throws first. 3. The player with the least throws on previous hole is the first to tee-off on the next hole. 4. Each tee shot must be made with one foot where the last throw came to rest. 5. A run-up and normal follow through, after release, is allowed more than 10 meters (33 feet) from the hole. 6. A disc that comes to rest inside the disc golf basket or chains constitutes successful completion of that hole. 7. Each throw is counted to determine a score. 8. A throw that lands out of bounds must be played from the point where the disc was last inbounds, with a stroke penalty. 9. The winner is the player with the lowest score. 10. Remember, do not litter, be courteous and most of all have fun.

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10 ways to burn 100 calories Without hitting the gym!

HEALTHY ACTIVITIES

Credit: KING/CAITLIN MURPHY

Cooking for 40 minutes

Dancing for 20 minutes

Simply getting dinner ready burns calories. All that chopping and sautéing, plus moving around the kitchen, setting the table and serving dinner is surprisingly active.

Walking stairs for 11 minutes

Yoga for 20 minutes

Shopping for 20 minutes

Do some yoga outside (weather permitting), at the gym, or yoga studio.  You can also pop in a yoga workout DVD or find free workouts online to get a great calorie burn without leaving your living room.

Grab your iPod or music player, turn on your favorite playlist and dance around.

Choose the stairs instead of the elevator at work and take a few extra trips upstairs at home.

What is better than combining exercise with shopping? An added bonus is that it supports our local retailers and gives you a boost of “retail therapy” too.

Washing the car for 20 minutes Get your chores done, rev up your heart rate and burn calories all at once. Power walk for 15 minutes Grab a friend or the kids and head out Grab a bucket and sponge, and start for a quick power walk around the block scrubbing the car! before dinner, during your lunch break at work, or on the weekends.

Gardening for 18 minutes

Gardening is one of the best ways to get some exercise.  All the squatting and digging also works the legs and arms.

Walking the dog for 25 minutes

Cleaning for 25 minutes Vacuuming, making the bed and folding the clothes are household chores we do every day, and they are also great calorie burners.

There is a recent study that has concluded that pet owners tend to be healthier than people that don’t have pets. So get up and walk that pup! Modified from the online article “10 ways to burn 100 calories without hitting the gym”

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Rock Climbing ... a feat of strength

Rock climbing - fun hobby, great for strengthening and gets your cardio pumping. It is very important you understand safe climbing techniques whenever you climb. You are responsible for your own safety and the safety of your climbing partners. Whether you are climbing indoors or outside, both require safe practices and instruction.

How should you warm up? Pro or novice, many climbers don’t often consider the importance of warming up before you climb. Proper stretching provides a warm-up and can prevent injury. Make sure you stretch from head to toes, with special emphasis to hands, finger joints and wrists.

Rock climbing check list for safety. Check your knots and harness buckles Inspect your gear and replace when needed Know your climbing partners and their habits Check your belay Keep an eye on the weather Rock breaks – check your holds Always double check your rappel system (this is a climber’s most dangerous mistake) Indoor Rock Climbing: Kroc Center Climbing Wall (CDA) Wild Walls Climbing Gym (Spokane) REI climbing wall (Spokane)

Outdoor Rock Climbing: Q’emiln Park (Post Falls) Minnehaha Park (Spokane Valley) Nine Mile Falls (Spokane)

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Local Races Running

JULY

Hangover Handicap, CDA

Jumpin Beans Adventure Relay, Hayden Canyon Dirty Dash, Spokane Foam Fest 5K, Spokane Hayden Triathlon, Hayden Muddy Miles, CDA Race the River Triathlon at Riverstone, CDA Jordan Johnson Memorial 5k Color Run, PF Jederman Gran Fondo, Cheney OMI Swim, CDA Spokane Tri, Spokane Hayden Sprint, Hayden Valley Girl Triathlon, Liberty Lake Race the River Sprint, CDA

Yawp & Howl Winter 5K, CDA St. Paddys Five, Spokane

HEALTHY ACTIVITIES

Bike

JANUARY

FEBRUARY

APRIL Ice Breaker 10K, Hauser Lake River Run 25K/50K, Spokane Hope Run 5K (Livestrong), Spokane Valley Spring Dash 5Mi, CDA Lilac Century, Spokane

MAY Bloomsday 12K. Spokane Hope Run 5K, CDA Liberty Lake Trail Run Windermere Marathon full/half/5K, Spokane CDA Marathon full/half/5K, CDA Color Vibe 5K, Spokane Troika, Medical Lake Tour de Cure, Spokane

JUNE St. Joe River Marathon full/half/5K, St. Maries Radiant Lake, Rathdrum Ironman, CDA

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Swimming

AUGUST Millwood Daze 5K, Spokane Long Bridge, Sandpoint Medical Lake Sprint, Medical Lake CDA Triathlon/ Duathlon, CDA Priest Lake Tri, Priest Lake Post Falls Triathlon, PF

SEPTEMBER Moscow Mountain Madness half, Moscow Silverwood Marathon half, Athol

Triathlons

Scenic half/10K, Sandpoint Newport Autumn Bloom 5K/10K, Newport Priest Lake 50K/26.2/ half/5K, Priest Lake Spokefest, Spokane Bike MS, CDA Mica Peak, CDA Rotarty in Motion, Liberty Lake Coeur d’Fondo, CDA Palouse Sprint, Moscow

OCTOBER Canfield Trail Series, CDA Spokane Marathon full/half, Spokane Priest Lake Mountan Bike Challenge, Priest Lake

DECEMBER Jingle Bell Run/Walk, Spokane

Biking in

North Idaho

North Idaho and Eastern Washington have some of the most incredible scenic trails for biking in the United States. From the novice to the professionals and with varying degrees of effort, there is something for everyone.

Road Biking

Trail of the Coeur d’Alenes offers 71 miles of paved path bike riding between the high mountains in the Silver Valley, the chain lakes region, and the Palouse prairie. Numerous trailheads and parking areas are located along the trail. Contact Friends of the Coeur d’Alene Trails at (208) 752-4721.

Mountain Biking Route of the Hiawatha is a world-class and family-friendly bike trail located in the beautiful Bitterroot Mountains on the Montana/Idaho border. The 15-mile dirt trail runs downhill along an old railroad grade. It includes several tunnels and sky-high trestles. Bike lights, helmets and a trail pass are required. A shuttle is available to get back to the top. Fees apply for the trail pass and shuttle ticket. Passes, shuttle tickets and equipment rentals are available at the Lookout

Farragut State Park is a hidden gem for beginner and intermediate mountain bike riders. There are 32 miles of marked single-track. Trail maps are available at the park entrance. Directions: Go east on Highway 54 off of Highway 95 near Athol. Bull Run Loop follows along Bull Run Lake on a dirt road that is accessed from the Trail of the Coeur d’Alenes. This 8-mile loop also offers excellent sightseeing. Other trails can be easily accessed from the Bull Run Trailhead. General Location: South on Highway 3 off of I-90 near Rose Lake.

HEALTHY ACTIVITIES

The Centennial Trail is a 60 mile paved multi-use path that connects Spokane and Coeur d’Alene. The North Idaho section of trail is 23 miles long and extends from the Washington border to Higgens Point on Coeur d’Alene Lake. The Spokane section of trail is approximately 38 miles long and extends from the Idaho border to Nine Mile Falls. The trail is good for all skill levels.

Pass Ski Area. Call (208) 744-1301 Directions: Take exit 5 off of I-90, just east of Lookout Pass.

Canfield Mountain Trail System features over 32 miles of dirt trails with fluctuating elevation changes and scenic views of area lakes. Be prepared for climbing and downhill riding with some technical sections. This trail system is popular with local mountain bikers as well as motorized trail riders. General Location: Take exit 14 (15th Street) in Coeur d’Alene and head north to Nettleton Gulch Road. Take a right on Nettleton Gulch Road and go 2.2 miles to the parking lot.

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Did you know? Area bike

shops can provide information on trails and organized group rides.

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Activities HEALTHY ACTIVITIES

Winter

The weather outside may be frightful, but Post Falls offers family friendly activities during the winter months that will keep your body feeling energized and help prevent those dreary cabin blues. Snowshoeing and Cross Country Skiing With a variety of terrain and parks, Post Falls is a great place to get out and explore equipped with your cross country skis or snowshoes. If venturing out on your own seems a little intimidating, fear not, Post Falls Recreation Division offers snowshoeing and cross country skiing classes and trips. Ice Skating We are fortunate to have a newly built, modern ice rink right in our midst. Promoting life-long recreational and entertainment activities for the North Idaho community, Frontier Ice Arena offers: Learn to Skate, Learn to Play Hockey, Drop in Hockey, Drop in Broomball as well as

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Open Skate Sessions. To play at the ice rink, check out their schedule (www.frontiericearena. org) or drop in at 3525 W. Seltice Way, Coeur d’Alene, Idaho.

Black Bay Park - Located off 3rd Avenue on Bay Street, Post Falls, ID Cherry Hill – Located off North 15th Street (North of 1-90) Coeur d’Alene, ID CdA Golf Course (driving range area) – Located at 2321 W. Fairway Coeur d’Alene, ID

HEALTHY ACTIVITIES

Sledding/Tubing Of course sledding and tubing are a favorite winter activity, but how often do the kids get to go sledding with you? Take them by surprise by initiating this activity yourself. If you would like to go with a group, the City of Post Falls Recreation Division offers a family snow tubing trip on the party bus in late January/early February. However you hit the hills, bundle up tight and have fun on one of these area sledding hills…

The Outdoor Pursuits program at North Idaho College (NIC) offers classes and clinics on snowshoeing and cross country skiing. They also rent snowshoes in addition to ski and snowboard gear. For information contact Jon Totten, Program Coordinator, at [email protected] or 208769-7809, or stop by the Outdoor Center in McLain Hall (south entrance). Upcoming classes, clinics and trips are listed on NIC’s Events webpage: http://www.nic.edu/events/?type=10

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Did you know? Most of the area ski resorts have partnered with select gas stations to offer special discounted lift tickets? For locations and info check out www.skiandridesuperthursday.com or scan the QR code to the right!

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FACTS OF

Family Mealtimes

There are many benefits of family mealtime. When a family eats together everyone eats healthier meals! Children are less like to become overweight or obese. They are more likely to stay away from cigarettes and are less likely to drink alcohol or try drugs. School grades will be better. Family relationships will build and you and your kids will talk more. There will be less stress and tension at home.

HEALTHY FAMILIES

Tips for Family Mealtimes:

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• Turn off the TV and other electronic devices • Set a goal for number of family mealtimes and build from there • Let the kids help prepare the meals and set the table • Discuss fun and happy things • Encourage your child to try foods, but do not force. • Involve your child in conversation

Mealtime Activity Place a cup in the middle of the table. Fill it with slips of paper with conversation starters or topics of fun discussion. Take turns drawing slips from the cup for an interactive family mealtime. Children can also make up questions, rhymes, riddles, and jokes about food.

Take a look at your family’s healthy habits with

A quick quiz Take this Healthy Habits quiz to help you identify areas in your life where you can make changes to improve your health and the health of your family. Do you and your family… Have regularly scheduled mealtimes at home? Eat meals together at least once a day? Cook together? Adjust portion sizes to each member’s needs? Eat three meals and 2-3 healthy snacks daily? Avoid eating everything on your plate? Eat only in designated areas of the house? HEALTHY FAMILIES

Eat with the TV off? Try one new fruit or vegetable every week? Enjoy physical activities together weekly? Limit screen time to less than 1-2 hours per day?

Yes= 2 pts

Sometimes= 1 pt

No= 0 pts

If your total score is: 22-20 – Your family is on the right track. Keep up the good work with healthy eating and physical activity. 19-13 – Your family is doing well, but could work on areas where you answered “no/sometimes.” Start today! 12 or lower – Evaluate your “no/sometimes” questions and improve on these areas to increase your healthy eating and physical activity.

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Cooking with Kids

Kids of all ages can have fun and get involved in the kitchen! Children 2 and younger:

• Learn the names and colors of foods • Smell foods and maybe even taste small amounts (depending on the food) • Play with measuring cups, spoons, containers • Rinse and scrub fruits and vegetables • Play with a bowl of water and a whisk • Put things in the trash

Children can also help: • Set and clear the table • Clean up • Get ingredients and equipment out and put them away The older they get, the more responsibility they can take on! Not only will children develop a sense of pride when they are allowed to help in the kitchen, but they will also learn many other skills. Cooking and helping in the kitchen can improve reading, math, science, thinking, social, and health skills!

Children 3-4 years: HEALTHY FAMILIES

• Snap, tear, or break foods • Cut shapes in dough with a cookie cutter • Dip foods into dips • Open packages • Pour liquids into sturdy glasses • Arrange foods on a plate • Help stir together ingredients in a bowl

Children 4-5 years: • Make sandwiches • Measure ingredients • Cut with a dull butter knife • Squeeze juice from fruits • Shake small containers, such as zip-lock bags to mix ingredients

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Accupuncture Hallelujah Herb & Acupuncture Clinic 1001 N Spokane St 208-697-8774 Shen Tang Acupuncture and Wellness 1616 E Seltice Way, Ste 213 208-262-6698

Chiropractic/ Massage A Mother’s Touch Massage 1224 N Idaho St, Ste B 509-951-3201 B Well 609 N Calgary Ct, Ste 1 208-660-1057 Chiropractic Health 606 N Spokane St, Unit C 208-777-2884

HEALTHY RESOURCES

Dr. Toby Ficklin Chiropractic & Sports Therapy 601 E Seltice Way, Ste 110 208-777-0357

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Hands on Healing 605 N Shetland Ct 208-215-8140 Healing Foundations, LLC 609 N Calgary Ct, Ste 1 208-773-0746 Health Within Chiropractic Center 2525 E Seltice Way, #C 208-777-7463

James E. Vancho, D.C. 102 W 11th St, Ste B 208-773-1868

Soothing Touch 841 N Boulder Ct, #B 509-990-1652

Jennifer A Lee, CMT 1624 E Seltice Way, Ste A 208-691-8296

Studio DEFiNE (massage) 605 E 8th St, Ste B 208-929-2527

Jennifer Lynn Molina Massage 4365 E Inverness Dr 208-610-9946 Kelly de Souza, LMT 609 N Calgary Ct, Ste 1 801-602-2464 Life Chiropractic Center 607 N Shetland Ct 208-457-1551 Misty Connella Massage 724 N Highway 41, Ste D 208-457-1400 Mountain View Chiropractic 1624 E Seltice Way 208-777-0128 Post Falls Chiropractic 614 E Seltice Way, Ste A 208-777-9600

The Highlands Day Spa 4365 Inverness Dr 208-773-0773 The Muscle Doctor 1224 N Idaho St, Ste B 509-868-9885 Therapeutic Bodywork 810 N Henry St, Ste 200 208-699-5485 Therapeutic Massage 606 N Spokane St 208-659-7185 William B. Higgins, DC 2525 E Seltice Way, Ste C 208-446-3960

Counseling Aces Community Health Services 1602 E Seltice Way, Ste D 208-292-2188

River City Chiropractic, Inc 1109 E Polston Ave 208-777-4000

Abundant Wellness Center

River City Therapeutic Massage

Center for Awareness

3900 E 16th Ave, Ste B 208-660-3138

601 E Seltice Way, Ste 209 208-773-6791

1125 E Polston Ave, Ste A 208-457-1540

Circle of Care/Family Support Services

Holecek Family Dental Center

River City Dentistry, PC

3755 E Covington Ave 208-777-1600

1100 E Polston Ave 208-777-9599

1910 E Schneidmiller Ave, Ste B 208-777-8668

Emerald Counseling 601 E Seltice Way, Ste 205 208-777-2120 Living Well Counseling and Consulting, LLC 761 N Thornton St, Ste C 208-457-1999 Solutions and More 601 E Seltice Way, Ste 7B 208-777-7930

Dental A Quality Dental Lab, Inc. 329 N William St 208-777-9817 Access Endodontic 602 N Calgary Ct, Ste 301 208-262-2620 Brumbach Family Dentistry 609 N Calgary Ct, Ste 104 208-777-1222 Curtis Orthodontics 602 N Calgary Ct, Ste 302 208-777-0500

1280 E Polston Ave 208-773-5505 Heartwood Family Dental, PC 102 W 11th Ave, Ste C 208-777-1542

102 W 11th Ave, Ste A 208-773-1860 Kevin Hintz DDS Family Dentistry, LLC 1206 N Idaho St 208-457-8406 Legacy Family Dental Care PLLC

Ronald E. Mendenhall, DDS 101 W Mullan Ave 208-773-4581 Tooth Acres Family Dental 105 E 10th Ave, Ste B 208-773-8388

Grocery/Market

801 E Medical Ct 208-773-1559

Frontier Grocery

Little Smiles Pediatric Dentistry 602 N Calgary Ct, Ste 201 208-777-9331

Super 1 Foods

2707 W Seltice Way 208-773-3791

805 E Polston Ave 208-777-0607

Loftus Family Dental 1850 E Seltice 208-777-0292

Trading Company 1501 E Seltice Way 208-773-3383

Optima Dental Care 1296 E Polston, Ste A 208-773-5121

Walmart 3050 E Mullan Ave 208-457-9866

Peach Orthodontics 1145 E Polston Ave 208-777-1010

Walmart 6405 W Pointe Parkway 208-777-4151

Post Falls Family Dental 313 N Spokane St 208-773-4579

Gym-Fitness / Training

Post Falls Periodontics

Anytime Fitness

602 N Calgary Ct, Ste 102 208-777-1796

900 N Highway 41, Ste 6 208-773-5900

HEALTHY RESOURCES

Dr. Michael Boehm Family Dentistry

Joseph L Paventy, DMD,MS,PLLC

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Curves

Yoga by Cindy

2700 E Seltice Way, Ste 14 208-457-8120

3122 W Seltice Way 208-704-9990

Derek Garcia Multisports 2573 N Cool Water Dr 208-262-6519 Frontline Fitness 414 W Seltice Way 208-262-6515 Hand to Hand Combat Training Center 6612 E Seltice Way, Ste A 208-262-1410 Idaho Iron Gym 2765 W Seltice Way 208-773-9219 LeStar Aquatics Starfish Swim School 1224 N Idaho St 208-683-3902 Peak Health & Wellness 927 E Polston Ave 208-773-0601 Studio DEFiNE (yoga)

HEALTHY RESOURCES

605 E 8th St, Ste B 208-929-2527

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Northwest Martial Arts Bushenkai Aikido 3122 W Seltice Way 208-371-5601 Warhorse Karate/Jiu Jitsu Inc 740 N Cecil Rd, Ste 104 208-699-6901

Medical Cardiovascular Institute PC 750 N Syringa Ste 203 208-777-7500 Coeur d’Alene Pediatrics 1300 E Mullan Ave, Ste 1000 208-777-1330 Lawrence Gibbon, MD, and Cher Jacobsen, MD, Family Medicine 185 W 4th Ave, Ste B 208-773-1592 Inland Northwest Foot & Ankle, PC 1590 E Polston Ave, Ste A 208-777-9794 KMC Health Park 1300 E Mullan Ave 208-777-1300 Kootenai Kids Pediatrics 761 N Thornton St, Ste A 208-773-5437

Minimally Invasive Surgery NW 750 N Syringa, Ste 103 208-415-0151 Northern Idaho Advanced Care Hospital 600 N Cecil Road 208-262-2800 Northwest Specialty Hospital 1593 E Polston Ave 208-262-2300 Post Falls Ambulatory Surgical Center (Dental) 602 N Cagary Ct, Ste 203 208-777-9331 Post Falls Dialysis 1300 E Mullan Ave, # 1200 208-777-6054 Post Falls Family Medicine 1220 E Polston Ave 208-773-1577 Post Falls Naturopathic Clinic 614 E Seltice Way, Ste A 208-773-9108

Kootenai Prosthetics and Orthotics 1160 E Polston Ave 208-457-1545

Spokane Oral & Maxillofacial Surgery, PLLC 602 N Calgary Ct, Ste 202 208-777-2122

Kootenai Urgent Care, LLC 1300 E Mullan, Ste 600 208-777-1157

St. Joseph’s Ear, Nose & Throat Clinic 323 N Spokane St, Ste 100 208-777-1320

LabCorp Post Falls PSC 750 N Syringa St, # 203C 208-457-0695

Surgical Bariatrics NW 750 N Syringa, Ste 205 208-262-0945

Thomas P Beaton, MD 750 N Syringa, Ste 203 208-415-0800 Women’s Clinic of North Idaho 1300 E Mullan Ave, #900 208-777-1351

Nutrition Optifit 750 N Syringa, Ste 205 208-262-0180 Renewing Nutrition 1909 N St Helens Dr 208-559-6442

Other Services Northwest Brain Training LLC 607 N Shetland Ct 208-457-9711 Post Falls Food Bank 415 E 3rd Ave 208-773-0139 Post Falls Senior Center 1215 E 3rd Ave 208-773-9582

Pharmacy Medicine Man West 802 E Medical Ct 208-773-3566

Rehab Allen Goodall Physical Therapy & Associates 1224 N Idaho St 208-457-8746

Sporting Goods

1459 W Yaquina Dr 208-661-6366

Cabela’s Retail, Inc 101 N Cabela Way 208-777-6300

In Touch Physical Therapy 104 W 9th Ave 208-777-9740

Heirloom Kayak & Canoe 208-660-3944

North Idaho Physical Therapy 1101 E Polston, Ste A 208-664-8194 Pinnacle Physical Therapy & Sports Medicine 1590 E Polston Ave, Ste B 208-777-4242 River City Physical Therapy 1132 E Polston Ave 208-777-7800

Rapid Fire Disc Golf 2450 E Seltice Way 208-262-4692 Skate Manifestation 306 N Spokane St 208-277-4595 Walmart 3050 E Mullan Ave 208-457-9866 Walmart 6405 W Pointe Parkway 208-777-4151

NOTE: All listed businesses were licensed businesses with the City of Post Falls as of the date of publication

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Did you know? There’s an App for that!

Smartphone Apps and Websites make tracking your healthy life style easier! Just enter the name below in your app search and give them a try! • • • • • • • • • • • • •

Calorie Count (www.caloriecount.com) Fitness Buddy HealthyOut iTriage Health (www.itriagehealth.com) Lose it! MapMyRun MyFitnessPal (www.myfitnesspal.com) Nike+Running Runtastic Sparkpeople (www.sparkpeople.com) WebMD (www.webmd.com) www.calorieking.com www.calorielookup.com

HEALTHY RESOURCES

Walgreens 706 E Seltice Way 208-777-4131

At Home Physical Therapy, PC

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Did you know? You can raise chickens (and your own farmfresh eggs) in Post Falls?

Photo Credit: SHAWN GUST/ The CDA Press

Residents are allowed to raise as many as 10 chickens (hens only; no roosters) on any single-family detached residential lot as long as setback requirements can be met. (Contact the Planning Division for more information: 773-8708)

Scan this QR code for a Community Garden Plot Registration form.

Did you know? Post Falls has a Community Garden where you can grow your own vegetables?

The Post Falls Community Garden allows individuals and families who might not otherwise have the opportunity to grow their own vegetables. The Community Garden enriches lives by incorporating hands-on experiences and education, as well as increasing the amount of locally grown food, providing new life skills, 46 a sense of accomplishment and environmental consciousness.