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Farragut State Park 

Farragut State Park is a state park in the 

northwest United States, located in northern 

Idaho at the southern tip of the Lake Pend Oreille 

in the Coeur d’Alene Mountains. 

Kootenai County, Idaho 

Kootenai County (/ˈkuːtniː/ KOOT-nee) is a county located in the U.S. state 

of Idaho. As of the 2010 census, the population was 138,494, making it the 

third-most populous county in Idaho. The county seat and largest city is 

Coeur d’Alene. The county was established in 1864 and named after the 

Kootenai tribe. 

Kootenai County comprises the Coeur d’Alene, ID Metropolitan Statistical 

Area, which is included in the Spokane–Coeur d’Alene combined statistical 

area. 

History: Natives and Early European Activity 

The Coeur d’Alene region takes its name from that given the local natives 

by French fur trappers. The tribe initially consisted of three bands that 

The 4,000-acre (16.2 km2) park is five miles 

(8 km) east of Athol in Kootenai County, about 

thirty miles (50 km) northeast of Coeur d’Alene. 

Activities include camping, picnicking, hiking, 

mountain biking, cycling, fishing, boating, 

swimming, water sports, orienteering, disc golf, 

flying model aircraft, archery, and horseback 

riding. 

History 

The site formerly held the Farragut Naval Training 

Station, a major training base of the U.S. Navy 

during World War II. The base was named after 

David Farragut (1801–1870), the first admiral in 

the U.S. Navy and the leading naval officer during 

the Civil War. 

Ground was broken 76 years ago in March 1942 

and its first phase opened in early August; by 

September the base had a population of 55,000, 

making it the largest city in Idaho. It was the 

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Kootenai County continued ... 

inhabited the areas surrounding Coeur d’Alene 

Lake and the Coeur d’Alene River. Canadian fur 

trade came to the region starting in 1809, marking 

the tribe’s first contact with Europeans. Christian 

missionaries would follow with the first Christian 

meeting officiated by Father Nicolas Pointe on the 

north bank of Coeur d’Alene Lake at its junction with 

the Spokane River on December 2, 1842. The St. 

Joseph mission was initially established northwest 

of St. Maries in 1844 before being renamed Mission 

of the Sacred Heart at its relocation to the Cataldo 

site in 1846. Construction of Idaho’s oldest structure 

commenced with construction of the mission church 

being completed by 1855. The mission headquarters 

was moved to DeSmet in 1877. The Mullan Road 

was constructed through the area in 1859 with the 

route originally running on the southern side of Coeur 

d’Alene Lake. A route on the northern side of Coeur 

D’Alene Lake commenced in 1861. Mullan’s men 

celebrated Independence Day of 1861 at Fourth of 

July Canyon east of Coeur d’Alene. 

The Idaho Territorial Legislature created Kootenai 

County on December 22, 1864. A county government 

was not immediately organized as a result of lack of 

significant settlement in the region. Kootenai County 

contained 81 residents at the 1864 Census of Idaho 

Territory. Rathdrum was the first of the present 

incorporated cities to experience settlement starting 

in 1861. It became a stagecoach stop and later the 

Kootenai County seat. At the 1870 census, the region 

was reported under Nez Perce County as the Kootenai 

District with 31 residents. Post Falls was settled in 

1871 while Camp Coeur d’Alene was established 

in 1878. The camp became a Fort in 1879 and the 

town of Coeur d’Alene grew up around the fort. Dalton 

Gardens, Hayden, and Hayden Lake were also settled 

around this time. Kootenai County Organized 

After almost 17 years of existence, Kootenai County 

finally organized on July 9, 1881. The county’s 

importance grew as a result of completion of the 

Northern Pacific Railway in 1882 to Rathdrum as 

well as discovery of gold on the Coeur d’Alene River 

in neighboring Shoshone County in 1883. Existing 

settlements grew and new ones were established as 

a result. Settlement commenced on the railroad at 

Athol in 1882 and Harrison in 1890. 

Continued population growth led to the development 

of cities. In 1899, Harrison was the county’s first city 

to incorporate. Coeur d’Alene, Spirit Lake, and Athol 

followed in 1906, 1908, and 1909. Incorporation of 

Rathdrum Post Falls, and Worley occurred prior to 

1920.[16] Clarksville, Hayden Lake, Huetter, State Line, 

and Eddiville were all incorporated in 1947. Hayden, 

Dalton Gardens, and Fernan Lake incorporated after 

1950. Eddiville and Clarksville were dis-incorporated 

prior to 1970. 


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Farragut State Park continued ... 

second-largest naval training center in the world at the time, and liberty trains ran three times daily to Spokane, Washington, about an hour away. 

The base was visited by President Roosevelt and movie star Lana Turner, who spent her first six years in northern Idaho at Wallace. Roosevelt’s visit 

in September 1942 was kept secret until he returned to Washington, D.C. 

Over 293,000 sailors received basic training at Farragut during its 30 months of existence. The last recruit graduated in March 1945 and the facility 

was decommissioned in June 1946. It was also used as a prisoner of war camp in 1945, run by the U.S. Army; nearly 900 Germans, most captured 

shortly after D-Day, worked as gardeners and maintenance men. Migrating deer were a traffic hazard and hunting was prohibited on federal 

property. 

In 1942, Lt. Commander Henry T. McMaster, supervisor of support services at the station, contracted photographer Ross Hall to produce group and 

portrait photos of all recruits and companies. Operator of a studio in nearby Sandpoint, Hall employed up to 15 workers in creating a photographic 

archive of more than 300,000 images. 

After its use and closure as the Farragut Naval Training Station, the site housed “Farragut College and Technical Institute” for three years, beginning 

in 1946. It did not re-open in late 1949, because of financial difficulties. 

A remaining park feature is the Museum at the Brig, located in the confinement facility of the naval training station. It displays include boot camp, 

naval, and war memorabilia, as well as historic prison cells. 

In 1950, 3,854 acres (15.6 km2) were transferred to the state of Idaho and the Idaho Department of Fish and Game and became Farragut Wildlife 

Management Area, but 2,566 acres (10.4 km2) were transferred back to the federal government in 1964. This land was then deeded back to the 

state of Idaho and the Department of Parks and Recreation, becoming Farragut State Park. 

The park adjoins the deep-water on Lake Pend Oreille, where the Navy maintains a submarine research center at Bayview, the Acoustic Research 

Detachment, part of the Carderock Division of the Naval Surface Warfare Center. In the deep (1,150 feet (350 m)) and isolated waters, scaled-down 

prototypes of submarines are tested; a free-field ocean-like environment is available without the problems and costs. 

Farragut State Park is significant in the history of Scouting in Idaho. It hosted the National Girl Scout Senior Roundup in 1965, the World Scout 

Jamboree in 1967, the National Scout Jamboree in 1969 and 1973, and the 2002 Star Northwest of the Boy Scouts of America. The world event in 

1967 was the only time the event has been held in the United States. 

While traveling to the moon aboard Apollo 11 in July 1969, astronaut Neil Armstrong extended a greeting to the Scouts attending the national 

jamboree in Idaho. Armstrong was an Eagle Scout from Ohio. Frank Borman, astronaut and commander of Apollo 8, addressed the Scouts, as did 

Lady Baden-Powell, the widow of Scouting’s founder. At the Jamboree in 1973, Admiral Elmo Zumwalt, Chief of Naval Operations, and Gene Cernan, 

astronaut and commander of Apollo 17, addressed the Scouts. 


Scenic Drives 

Wild Horse Trail Scenic Byway 

The Wild Horse Trail Scenic Byway, part of the International Selkirk 

Loop, starts on the northwestern shores of Lake Pend Oreille in Sandpoint. 

Heading north along the eastern side of the Selkirk Mountains the 

roadway follows the Kootenai Tribe’s historic path to fishing grounds 

at Lake Pend Oreille. In 1808 the first white explorer David Thompson 

also utilized this trail. The “Wild Horse Trail” became more than a path 

in 1863, when gold was discovered in “Wild Horse Creek,” 120 miles to 

the north of Bonners Ferry in British Columbia. There was a large movement 

of men and pack animals along the trail until the gold rush ceased 

around 1880. Upon arrival of the Northern Pacific railroad to this region, 

David Thompson’s old route became a main freight line for the railroad. 

Just south of Bonners Ferry, a stunning wide glacial valley comes into 

view. Carved by massive glaciers during the last Ice Age, the rich soil 

deposits left behind as the glaciers receded formed fertile lands which 

even today support a wide variety of agriculture throughout the Kootenai 

Valley. 

Details: Length is 59.2 miles, allow 1.5 hours 

International Selkirk Loop 

Explore the International Selkirk Loop, designated one of only 32 All- 

American Road National Scenic Byways in the U.S., and discover the 

wonderful surprises that await you around every corner! 

This 280-mile scenic drive is a grand loop through the Selkirk Mountains 

that takes travelers across the border into Canada, and The 

rewards are rich for those that do. Nearly the entire Loop follows rivers 

and lakeshores, which historically were used for transportation, 

by native tribes, explorer David Thompson, gold seekers on the Wild 

Horse Trail, and early settlers. Today the scenic Loop’s lakes, rivers 

and trails are a vast uncrowded playground with a myriad of opportunities 

for year-round recreation, scenic beauty and unique cultures 

in charming and authentic small towns. The main Loop includes a 

ferry ride across Kootenay Lake – the longest free ferry ride on the 

continent. 

Among other distinctions, The Loop is the only National Scenic Byway 

that crosses an international border; it is also designated as one 

of the Top 10 Scenic Drives in the Northern Rockies. 


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White Pine Scenic Byway 

The 82-mile White Pine Scenic Byway, which begins in Cataldo, 

passes through the lush forests of Idaho’s timber country and 

the numerous lakes and marshlands of the lower Coeur d’Alene 

River to the town of St. Maries, the Hughes House Museum, 

and other attractions. The byway then crosses the picturesque 

St. Maries and St. Joe rivers, the latter of which is the highest 

navigable river in the world – continuing on to the historic town 

of Potlatch. 

Panhandle Historic Rivers Passage 

The Panhandle Historic Rivers Passage begins at the Washington 

state line and follows the northern shore of the Pend 

Oreille River through Oldtown, Priest River, and ends in Sandpoint. 

This byway is the southern leg of the International Selkirk 

Loop, which extends into Washington on the west and heads 

into British Columbia on the Wild Horse Trail Scenic Byway from 

Sandpoint on the east. 

Enjoy driving along miles of soothing river scenery that reflects 

the pastoral beauty of surrounding forests and farms. Pull over 

and be entertained by varying seasonal wildlife, birds of prey, 

and waterfowl; or stop and absorb the history of northern Idaho 

in three different museums along the byway. This history extends 

back to the ice age and the Great Missoula Floods. Convenient 

access to the Pend Oreille River at four recreation areas 

provides opportunities to swim or boat along spacious, gently 

flowing waters. Winter recreation includes snow sports on state 

and federal lands, ice fishing when it is cold enough, and downhill 

skiing at Schweitzer. 

Details: Length is 28.5 miles, allow 40 minutes 

Lake Coeur d’Alene Scenic Byway 

The Lake Coeur d’Alene Scenic Byway travels an area where the 

lakes, mountains, and beautiful summer weather have made it 

one of the most famous summer playgrounds and resort destinations 

in the Pacific Northwest. It’s also home to a variety 

of wildlife, including majestic eagles, moose, deer, elk, bear and 

numerous bird species. 

Beginning at the junction of Interstate 90 and Idaho 97, the 

route travels south along the eastern shoreline of Lake Coeur 

d’Alene, home to bald eagles and the largest population of nesting 

osprey in the Western states. Take a break and stretch your 

legs on the Mineral Ridge Trail, which offers panoramic views 

of the lake, as well as several learning stations describing the 

area’s botany and animal life. 

The route continues through gentle hills and dense forests to 

the charming town of Harrison. This byway ends at Idaho 3, 

where it meets the White Pine Scenic Byway and its southern 

route to the Palouse. 

Settle back for a leisurely drive; Idaho 97 is a two-lane, winding 

road with few passing lanes. 

Details: 35.8 miles, allow 1.5 hours 


Museum of North Idaho 

Come and Discover the History of the 

Coeur d’Alene Region. 

The Museum of North Idaho is located 

at 115 Northwest Boulevard in front 

of the Coeur d’Alene’s City Park. Open 

Tuesday through Saturday11-5, April 

1 to October 31. The Museum library 

and office are open by appointment 

year round. 

Admission: Adults $4.00; Families 

$10.00; Children $1.00. Upon arrival 

please request a 1-hour free parking 

voucher from the desk. 

The Museum Store has a great 

selection of local history books as 

well as locally made silver jewelry, 

souvenirs and gift items. 

The Museum is wheelchair accessible. 

Members are admitted free and 

receive 10% off in the Museum Store 

and photograph orders. 

Historic Stairs 

Wallace, Idaho 

Mass transit 19th Century style are the Wallace Stairs. They are 

a series of recently restored stairs, most 100 ft. long and more, 

some with landings and decks. Since the town’s origins in the 

1880s people needed to climb from the main street level up to 

homes in the steep south hills. Today climbers are treated to 

breathtaking views of mountain, river and townscape, fresh air 

and a fantastic cardio workout. 

Nine Mile Cemetery 

They say dead men tell no tales. But a cemetery is full of stories. 

Such is the case of with the Nine Mile Cemetery of Wallace, 

located just north of town on Dobson Pass Road. Among those 

buried there are heroes from every American conflict from the 

Civil War onward. The historic cemetery has graves dating from 

the 1880s and is located in a forested setting on a fairly steep 

hillside. Graves include those from the early mining days of the 

Silver Valley and include the grave of Edward Pulaski, a hero of 

Idaho’s “Big Blowup” fires of 1910. He invented a tool still used 

today, “The Pulaski,” which has become standard equipment in 

the Northern Rockies Division of the U.S. Forest Service. There 

are also special monuments commemorating the fallen from 

the Great Fire of 1910. All set among rolling hills and forest, it 

is a must stop for any history buff. A listing of all those buried 

there is available for viewing by appointment at the Wallace 

Visitors’ Center located just off exit 61 and I-90 on 10 River St. 

in Wallace. 

Location: Nine Mile Cemetery is located approximately one mile 

north of Wallace. From Wallace take Nine Mile Canyon Road 

northeast for about a mile. The road into the cemetery is called 

Cemetery Road and is on the left side. 

Burke Canyon 

Burke Canyon, just outside of Wallace, features historical markers, 

remains of mines and towns, and ongoing environmental 

restoration, all reflecting the heyday of silver mining. 

The story of Burke begins in 1884, with the discovery of rich silver 

ore. Mines and mills popped up in the surrounding hillsides, 

and within three years Burke was a true boomtown filled with 

wooden buildings and a railroad. The largest mine in the early 

days was the Hercules Mine, which operated until 1925, and its 

mill lasting at least through 1938. The HECLA Mine got off to 

a little slower start. Due to the narrowness the hundred-yard 

wide canyon, the railroad ran through the middle of town. Most 

towns had main streets. Burke had a railroad. Because of this 

narrowness, most of Burke’s buildings crowded up against the 

railroad, or spanned over it. One of the most unique buildings 

was the Tiger Hotel, built in 1888 by S. S. Glidden. It was actually 

built spanning the railroad, the narrow roadway, and Canyon 

Creek, all of which ran through the hotel’s lobby. When a second 

railroad ran up the only street in 1890, it also went through the 

Tiger’s lobby. Where else could traveler’s step off their train directly 

into the lobby of the hotel? 

From I-90 take exit 62 in Wallace, turn north on Highway 4. 

Follow for approximately 6.3 miles. 

Center of the Universe 

The Center of the Universe. Well, it could be. It began as a 

tongue in cheek protest to federal overreach. You could call it 

a symbolic act of defiance from a tiny David thumbing a nose 

at indifferent Goliaths of federal agencies and their seemingly 

absurd bureaucratic logic. In 2004 the town declared a manhole 

cover at the center of Bank and Sixth Streets to be the Center of 

the Universe. The manhole cover is now adorned with symbols 

of the great mines of the area. People come from around the 

planet, and perhaps, the Universe, to visit the spot and join in 

the fun. 


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backpacking & hiking 

Recreation opportunities in the Coeur d’Alene River area 

(Coeur d’Alene River Ranger District) of the Idaho Panhandle 

National Forests are as diverse as the landscape. From 

camping on beautiful Hayden and Coeur d’Alene Lakes to 

wandering by foot, horse, mountain bike, motorcycle, ATV, 

or snowmobile through backcountry areas on our hundreds 

of miles of trails, we offer something for everyone. 

Our rental cabins, Little Guard Lookout perched high on a 

mountain peak with unlimited vistas and historic Magee 

Ranger Station nestled beside a stream, allow you to experience 

rustic Forest Service living at its best. 

Alden Creek Trail #52 

This trail is one of the most remote trails on the District. It 

is a good trail for horses since it was originally constructed 

as a pack trail leading from the East Fork Administrative 

Site to the Divide Peak Lookout. 

Directions: 

Access #1: From Coeur d’Alene, Idaho drive east on I-90 

taking the Kingston Exit #43. After exiting, travel north on 

Forest Highway 9 (FH9) 23 miles to FR208. Continue on 

FR208 6.1 miles to FR412. Then proceed north 17 miles to 

FR992 at Jordan Saddle. At Jordan Saddle proceed north 4 

miles along FR430 to the upper trailhead. 

Access #2: From Wallace, Idaho travel north 16.3 miles 

over Dobson Pass on FR456 to the junction with FH9. 

Travel east 1.8 miles on FH9 to FR208. Follow Access #1. 

Access Lower Trailhead: Take Access #1 or #2 to Jordan 

Saddle. Then to access the lower end of the trail, hike 1.2 

miles on Trail #20 from its Trailhead on FR412 near Jordan 

Camp. 

Coeur d’Alene River Trail #20 

Trail #20 is a National Recreation Trail and is one of the 

best in the Coeur d’Alene Mountains. Restroom facilities 

and dispersed camping sites are available at Jordan Camp 

and at the old Beaver Administrative site. 

Directions: 

Access #1: From Coeur d’Alene, Idaho drive east on I-90 

taking the Kingston Exit #43. After exiting, travel north on 

Forest Highway 9 (FH9) 23 miles to Forest Road #208 

(FR208). Continue on FR208 for 25 miles to the lower trailhead. 

Access #2: From Wallace, Idaho drive north 16.3 miles 

over Dobson Pass on FR456 to the junction with FH9. 

Travel east 1.8 miles on FH9 to FR208. Follow FR208 north 

6.1 miles to Shoshone Creek FR412. Travel north on FR412 

for 22 miles to the upper trailhead. 


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15 Things You Probably 

Didn’t Know About Idaho 

1. People outside of Idaho eat more Idaho potatoes 

than the people in Idaho. 

2. Idaho grows one third of America’s potatoes, 

which totals to about 27 billion starchy vegetables 

annually. 

3. The capital city of Boise was named when 

French-Canadian trappers arrived in the early 

1800s and were so relieved to see the forest 

and river that they exclaimed “Les bois! Les 

bois!” (“The trees”) 

4. In 2004, the mayor of Wallace, Idaho—a town 

with a population under 800 people—declared 

the town as the Center Of The Universe, complete 

with a manhole cover painted to mark 

the site. 

5. Idaho shares a border with Canada, Montana, 

Nevada, Oregon, Utah, Wyoming, and Washington. 

6. Idaho is also called The Gem State and produces 

72 types of precious and semi-precious 

stones. It’s believed that the largest diamond 

found on U.S. soil was discovered in Idaho. 

7. The Boise State University Broncos play on 

the world’s only blue football field, known as 

The Smurf Turf. 

8. Along with potatoes, Idaho is also the top producer 

of lentils. Moscow (Idaho, not Russia) 

is part of the Palouse region known as The 

Lentil Capital Of The World. 

9. Idaho is home to the largest hops farm in 

the world, Elk Mountain Farms, which grows 

hops for parent company Anheuser-Busch on 

1,800 acres of land. 

10. At around 7,900 feet, Idaho’s Hell’s Canyon is 

the deepest gorge in the United States, even 

deeper than the Grand Canyon. 

11. Aaron Paul might be known for “Breaking 

Bad” in New Mexico, but he was born and 

raised in Emmett, Idaho. 

12. Silver City, the Burke, and Custer are just a few 

of Idaho’s many ghost towns. 

13. The Fosbury Flop, a high jumping technique, 

was invented by Dick Fosbury in Ketchum in 

high school. The clip speaks for itself. 

14. The first alpine chairlift was used in Sun Valley 

in 1936, for 25 cents per ride. 

15. Idaho has 3,100 miles of rivers, more than any 

other state in the country. 


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Juicing 

What exactly is Juicing, 

Anyway? 

Juicing is the process of extracting the juice 

from fresh fruits and vegetables. A small kitchen 

appliance known as a juicer is used to extract 

the juice (not the pulp), and these can range 

in price from $50 to $500. Fresh juices should 

not be confused with smoothies, which are usually 

made in a blender, food processor, or highpowered 

juicer and include the fibrous pulp of 

the fruit and vegetable ingredients. 

Types of Juicers: 

‘’Fast’’ Juicers 

This type of juicer is one of the most common 

varieties you’ll find on the market. 

A fast juicer (or centrifugal juicer) grinds 

your fruits and veggies and then pushes 

the extracted juice through a strainer by 

spinning at a very high speed. The pulp 

is extracted and ejected into a special 

compartment, usually near the back of 

the juicer. This type of juicer produces 

pulp-free juice very quickly, but it also 

tends to extract less juice than other 

types of juicers. This type of juicer also 

generates more heat than other types, 

which some experts say could compromise 

the nutrients in the produce. 

“Slow” Juicers 

This juicer produces juice in two steps, 

using one or two gears. First, it crushes 

the fruits and veggies, and then it presses 

out the juice. These types of juicers 

take longer to produce juice, and they 

tend to be more expensive than most 

centrifugal juicers. However, they are 

said to extract more nutrients from the 

produce. They yield a thick juice with 

more pulp, yet still produce some pulp 

extract in a separate compartment. 

Reasons to Juice: 

• Juicing allows your digestive system to rest, so 

that energy may go into elimination, recovery 

and healing, instead of digestion. During this 

time, cells can repair themselves and detoxify. 

Freshly pressed juices provide enzymes as 

well as vitamins and minerals that are easily 

assimilated. 

• Juicing will help to break down the vegetables, 

making it easier to assimilate, so you will 

receive most of the nutrition. 

• Juicing allows you to consume more vegetables 

than you normally would. Some people 

may find eating vegetables difficult, but it can 

be easily accomplished with a quick glass of 

vegetable juice. 

• You can add a wider variety of vegetables in 

your diet. Many people eat the same vegetables, 

raw or cooked, every day. Foods should 

be rotated to prevent developing allergies. 

With juicing, you can juice a wide variety of 

vegetables that you may not normally enjoy 

eating whole. 

Basic Green Juice 

(16oz Serving Size): 

1 Cucumber; 4 Celery Stalks; 2 Apples; 

6-8 Leaves Kale; 1/2 Lemon; 1 tbsp Ginger 

Tips to Lower your 

Blood Pressure 

1. Eat as many fruits and vegetables as 

possible – 7 or more servings daily. 

• Countless studies have shown that diets 

high in fruits/veggies can lower blood 

pressure and protect against hypertension. 

• Superstar veggies for lowering blood 

pressure – spinach, collards, kale, broccoli, 

lima beans, soybeans, acorn 

squash, red & green peppers, garlic, onions, 

celery and tomatoes. 

• Superstar fruits for lowering blood pressure 

– avocados, peaches, apricots, all 

whole citrus, cantaloupe, strawberries, 

red grapes. 

2. Exercise regularly the rest of your life. 

• One of the most powerful lifestyle tools 

available to you to lower blood pressure 

and prevent the development of hypertension. 

• Strive for 30 minutes or more of aerobic 

activity 5 or more days a week. 

3. Limit alcoholic beverages. 

• Women should have 1 drink or less a 

day, Men should have no more than 2 

a day. 

• Alcohol abuse is considered the number 

one cause of preventable hypertension. 

4. Drink green or oolong tea regularly. 

• Both contain potent antioxidant polyphenols 

known to help arteries dilate. 

• A recent study reported that daily drinkers 

of green and oolong tea reduced 

their risk of high blood pressure by 46% 

compared to non-drinkers (Archives of 

Internal Medicine, July 26, 2004, Volume 

164(14)). 

5. Consume calcium rich 

foods regularly. 

• Calcium rich foods have been shown to 

reduce blood pressure. 

• The best sources – canned fish with 

bones (salmon, mackerel, sardines), milk 

(1% or skim), calcium fortified soy milk, 

collards, kale, broccoli, tofu, low fat yogurt, 

parmesan cheese, legumes (chick 

peas, white beans, pinto beans, black 

beans). 

6. Minimize your intake of sodium (salt) 

and excessive caffeine. 

• Ideally limit to less than 3,000 mg per 

day of sodium. 

• Do not add salt to your food and avoid 

foods with high sodium content like processed 

foods (fast food and salty snack 

foods). 

• Excessive caffeine (coffee, sodas) can 

elevate blood pressure in susceptible 

individuals. Moderate consumption (2 

or less cups a day) of coffee or tea is 

acceptable. 

7. Regularly eat fatty fish! 

• The best are salmon, tuna, mackerel, 

lake trout, sardines and herring. 

• The omega-3 fatty acids found in fish 

have been shown to reduce blood pressure 

along with several other cardiovascular 

benefits. 

• Strive for three servings a week. 

• Take pharmaceutical grade fish oil on 

days you don’t eat oily fish. 

8. Minimize the consumption of the 

highly refined, high glycemic “bad” 

white carbs – white flour, white rice, 

white potatoes, sugar, and products 

containing them. 

• These foods lead to rapid elevations of 

blood glucose and insulin. An elevated 

blood insulin level is strongly associated 

with high blood pressure. 

• These foods also predispose to weight 

gain which can further elevate blood 

pressure. 

9. Minimize stress and the “cardio toxic” 

emotions – anger and hostility. 

• Can actually elevate blood pressure. 

• These foods also predispose to weight 

gain which can further elevate blood 

pressure. 

10. Use extra virgin olive oil daily. 

• Many studies have shown that this simple 

food can lower blood pressure. 

• Olive oil is rich in phytochemical 

polyphenols, antioxidant 

substances that can 

dilate arteries. 


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Fitness FAQs 

Q: Why do my toes/feet 

get numb when I’m using 

an elliptical machine? 

A: Many people experience numbness 

or “pins and needles” in their 

feet (often in just one foot) when using 

an elliptical machine. For some, 

this sensation is a minor problem that 

only happens near the end of a long 

workout, but others may begin to experience 

it within the first few minutes 

of exercising. 

If you only have this problem during 

your elliptical workout, it’s probably 

not a sign of a serious medical problem. 

It is most likely caused by your 

foot coming in constant contact with 

the foot pedal, which places pressure 

on the nerves in your feet for an extended 

period of time. This is different 

from the natural motion of walking 

or running, where your foot shifts the 

pressure from the front to the back of 

the foot with each stride. 

Here are several things you can 

do that may help minimize the 

problem: 

• Make sure you’re wearing wellcushioned 

shoes for your workout, 

and try tying them a little more 

loosely than you would for running 

or walking. 

• Avoid standing flat-footed on the 

elliptical foot pedals—try to duplicate 

the natural shift of weight from 

your heel to your toe during each 

stride. You could also look for an 

elliptical machine with “articulating” 

foot pedals that rotate around 

a central pivot (like the pedal on a 

bicycle), instead of pedals that remain 

fixed in the same position as 

they glide. 

• During your elliptical workout, 

change your pedaling direction 

from forward to backwards every 

few minutes, and/or vary the incline 

level if your machine has that 

feature. 

• Avoid long elliptical workouts. Try 

shorter, higher-intensity sessions, 

split your workout between the elliptical 

and another cardio exercise, 

or divide your workout into two 

sessions with a break in between. 

If you frequently experience foot 

numbness at other times, you should 

discuss the problem with your doctor. 

It could be caused by a nerve disorder 

(e.g., Morton’s neuroma or diabetic 

neuropathy), circulation problems, or 

orthopedic problems that need treatment. 

Q: Is it okay to exercise 

when you have a cold? 

A: When you are sick, you need to pay 

careful attention to what your body is 

telling you. If the cold is primarily in 

your head, it’s okay to exercise, just 

at a lower intensity (provided you feel 

okay and have enough energy). Once 

you are feeling 100% again, then you 

can slowly increase your activity back 

to your pre-illness level. If you’re feeling 

sluggish or the workout isn’t going 

well, don’t push it. When you push too 

much, the sickness can end up hanging 

around longer. 

If your cold is below the neck (in your 

chest), try to refrain from activity until 

it clears up. The best thing you can do 

for your body when it’s trying to fight a 

bug is to give it rest. 

Q: How many reps 

should I do? 

A: Your goals are important in making 

this decision, as is the area of the body 

you are working on. The core muscles 

can be trained with as high as 50 reps, 

making sure to work your way up 

slowly. For someone who wants lean, 

toned muscles, and have an overall 

conditioned body, 12-15 reps is a good 

number to shoot for with the upper 

and lower body. If your goal is to gain 

a little more strength and add muscle 

weight, 6-10 reps is a good number to 

shoot for. 

It’s important to progress. Once you 

feel comfortable doing the desired 

number of reps, make sure to slowly 

add resistance. Even for women who 

don’t want to bulk up, it’s important 

to progress with your resistance. The 

majority of women do not have the 

hormones to bulk up like men. Adding 

more lean muscle tissue will help 

burn the body fat, so it’s a matter of 

adding one thing to help deplete another. 

There is a time when both are 

there and it looks like bulking up. 

Don’t let this fool you into thinking you 

shouldn’t continue to progress with 

weights. 


22


23

Exercise Myths 

Busted 

People think the craziest things about their exercise, diet and fitness 

habits, and they’d be surprised to learn that all they are are myths which 

have long since been discredited. 

Let’s take a look at a just a few of the top fitness myths, as well a the 

truth... 

1. Stretching before workouts will prevents pulling 

muscles 

Truth: Stretching before a workout just gets the blood flowing to the 

muscles, enabling them to work hard. It’s not going to prevent injuries, 

using the proper form for your exercise will do that. Stretching will ensure 

that the muscles are ready to work. 

2. Drinking sports drinks after exercising is good 

for you. 

Truth: Unless you do more than 60 to 90 minutes of exercise, sports 

drinks are basically just sugary sodium water. They contain more calories 

than are good for you, and they’ll end up adding a lot of sugar into 

your body. 

5. The scale is your sign of progress 

Truth: Your scale just tells you how much your total weight is, not how 

much your lean body weight is. Your goal should be to increase your 

lean body weight and decrease your body fat percentage. That’s 

something the scale won’t be able to tell you. 

6. Low intensity steady state cardio is the way 

toget in shape 

Truth: Low Intensity Steady State (LISS) cardio alone isn’t going to burn 

much fat, but it will actually end up cannibalizing your muscle tissue. 

You need to add resistance training into the mix to stop your body from 

using muscle tissue for energy. 

3. Protein Bars and Shakes are 

Top-Notch Nutrition 

Truth: Protein bars and shakes do have good protein, but they’re often 

7. Target your belly to burn the flab 

Truth: You can’t “spot reduce” your body fat, despite what you may 

have heard. You have to work on the body as a whole, and your body 

will eventually burn away the fat around your entire body, including the 

inner tube around the waist. 

8. Exercise allows me to skip out 

on dieting 

Truth: If you train hard but don’t eat properly, you’ll not only stay hefty, 

but you can actually injure your body because you’re not giving it the 

proper nourishment that it needs. 

higher in calories and sugar than you think. Many protein bars are like 

candy bars, so they’re not really all that they’re cracked up to be. It’s 

better to get protein from a natural source, and only supplement your 

protein requirements with these foods. 

4. Women Shouldn’t Lift Weights 

Truth: As long as it’s not power lifting, most woman can lift weights 

safely. It helps to burn fat, tone the muscles, and keep their body from 

wearing out. 

9. Pain is a part of training 

Truth: If there’s any type of pain (sore muscles, achy joints, tired body, 

hurting bones, etc.), beside the pain from burning muscles (lactic acid 

being released as your muscles work) you’re doing something wrong. 

10. “I can work out for three hours once 

a week and still get in shape.” 

Truth: You need to burn those calories every day to make a difference, 

even just 15- 30 minutes. If you don’t do something daily (even a walk 

around the block), that once-a-week workout isn’t going to do much. 


Reasons You Should Get 

Your Eyes Checked 

Eyes aren’t just a window to your soul, they 

could also reveal health problems: 

Hard to spot micro-bleeds in the small vessels 

of your eyes could be a sign of impending 

heart trouble that only a trip to the eye doctor 

can identify. Research shows otherwise healthy 

people displaying these micro-bleeds were 

50 percent more likely to develop an irregular 

heartbeat - an early sign of potential heart disease 

or stroke risk than those without the eye 

issue. 

Because your eyes’ vessels are affected by hypertension 

or high levels of inflammation, they 

can help experts identify hidden health dangers. 

An opthamologist can spot these warning 

signs early. 

Most people skip the appointment if their vision 

is good, but here are three more good reasons 

to schedule a visit with an ophthalmologist as 

opposed to an optometrist, who focuses on vision 

issues. 

Wider eye vessels signal possible brain problems. 

Because your brain’s vessels are similar in 

size, function, and structure to your eyes’, issues 

with your peepers’ veins can be an early warning 

sign of cognitive disorders like dementia. 

Yellowing of the eyes is a tip-off of liver diseases 

like hepatitis and cirrhosis. The discoloration is 

the result of your liver’s inability to filter out toxins 

from your blood. 

Different-sized pupils are a sign of a possible 

brain tumor or stroke. Both conditions can restrict 

oxygen or blood flow to one of the pupils, 

causing the size discrepancy. 

Eat Your Way to 

Better Eyesight 

Have trouble driving in the dark? Cook up some 

kale. Lutein, a compound found mostly in leafy 

green vegetables, can help improve your night 

vision. 

In a study, people who consumed daily lutein 

supplements over the course of a year improved 

their sharpness of vision, contrast sensitivity, 

and sensitivity to glare—all markers that 

can result in better nighttime driving. 

Lutein is found in healthy eye tissue in your retina 

and is responsible for how sharply you can 

see. But if your lutein is low—potential culprits 

include a poor diet, smoking, and exposure to 

UV light—your vision starts to go, especially in 

dimly lit or glary situations. 

The 20 milligrams (mg) of lutein that people 

consumed every day is about the same as 1 

cup of cooked kale (about 4 cups raw)—not 

exactly a small amount to consume daily. But a 

diet rich in a variety of fruits and vegetables will 

help you consume optimal levels of the nutrient. 

However, if you’re looking to sharpen your 

vision, you may need to take a supplement to 

really see the effects. 


25


26

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solution on page 28 


27

Golf 

Sandpoint Elks Golf Course 

The 9-hole Sandpoint Elks Golf Course, open to 

the public, features 2,897 yards of golf from the 

longest tees for a par of 35. The course rating is 

33.0 and it has a slope rating of 106. Sandpoint 

Elks Golf Course opened in 1930; Tom Tharp 

manages the course as the superintendent. A 

clubhouse offers breakfast and lunch for the general 

public. 

Information: 

208-263-4321 

GolfSandpointElks.com 

WORD SEARCH 

SOLUTION 

StoneRidge Golf 

Lauding its gentle elevations and scenic panorama’s, 

the Spokane Spokesman-Review has 

declared StoneRidge “a must-play for golfers of 

all levels.” 

The 18-hole par-71, 7008-yard course was redesigned 

in 2002 – and there’s actually an extra 

19th “gambler’s hole” where golfing partners can 

settle up after they’ve played the course. 

There’s on-site dining and lodging in the attached 

resort. 

stoneridgeidaho.com 



29

ENTER NOW FOR A CHANCE TO 

WIN THE CARIBBEAN 

CRUISE GIVEAWAY 

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FOR 

DETAILS 


Pick up cruise entry forms at participating local businesses listed in this publication, except distributors.



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