volume 4 issue 24 506th air expeditionary group, kirkuk air base, iraq
nov. 20, 2006
Month Award winners
Page 7
IAF Squadron 3
P
age 4
Are you ready?
Page 4
Diet for all seasons
P
age 8
Medics
saving
lives
Page 3
Joint Forces Veterans’ Day Warrior Run
2
506th AEG Commander
Col. Gregory Schwab
506th AEG Deputy Commander
Lt. Col. James Freese
506th AEG Grp Superintendent
Chief Master Sgt. Ed Schellhase
Editor/Chief, Public Affairs
Tech. Sgt. Gene Lappe
Photographer
Senior Airman Jeff Andrejcik
Vol. 4, Issue 24 Nov 20, 2006
This funded newspaper is an authorized publi-
cation for members of the U.S. military services
overseas. Contents of the
Krab Kronicle
are
not necessarily the views of, or endorsed by,
the U.S. Government, the Department of De-
fense, or the Department of the Air Force. The
content is edited, prepared and provided by the
public affairs of
fi
ce of the 506th Air Expedition-
ary Group. All photographs are U.S. Air Force
photographs unless otherwise indicated. The
Krab Kronicle
accepts stories, photographs
and commentaries, which may be submitted
to the public affairs staff, located in the group
headquarters building, or can be sent directly
to
506aegpa@krab.centaf.af.mil
. Deadline for
publication is 7 p.m. Thursday prior to the week
of publication. For more information, call 444-
2075, or e-mail the editor/chief.
On the Cover:
Leadership Focus:
Almost 300 members of the
506th Air Expeditionary Group
and the 3rd Brigade, 25th In-
fantry Division approach the
fi
nish line of the 2.2 mile War-
rior Run on the runway of
Kirkuk Air Base, Iraq Nov. 11.
The run was held to give hon-
or all veterans of all branches
of service.
Photo by Senior Airman Jeff Andrejcik
What makes a wingman?
Commentary by Chaplain (Capt.)
Chad Bellamy
50th Space Wing Chapel Service Team
SCHRIEVER AIR FORCE
BASE, Colo. (AFPN) -- The single
greatest characteristic of Ameri-
cans is their willingness to accept
a challenge. That statement in and
of itself could venture down many
paths, but take a moment to con-
sider how often you’ve personally
challenged yourself.
Have you ever looked at a su-
doku board, a crossword or a
thousand-piece jigsaw puzzle and
thought, “no problem,” only to still
be working on it two weeks later?
The truth is that they are typically
more dif
fi
cult than they
fi
rst appear.
Today’s wingman concept is
nothing new. Col. Francis “Gabby”
Gabreski, an early Air Force pio-
neer who is credited with 28 aerial
victories in WWII, said this:
“The wingman is absolutely in-
dispensable. I look after the wing-
man. The wingman looks after me.
It’s another set of eyes protecting
you. That’s the defensive part.
“Offensively, it gives you a lot
more
fi
repower. We work together.
We
fi
ght together. The wingman
knows what his responsibilities are
and knows what mine are. Wars
are not won by individuals. They’re
won by teams.”
Today, the strategy of having a
good wingman is still relevant, but
its application reaches far beyond
the arena of aerial assault. When
fi
ghter pilots lift off into the great
expanses of the sky, they may not
know what threats lie beyond the
horizon.
Similarly, with each new day, we
have no idea what lies ahead.
The common denominator is that
daily challenges are conquered by
responsible choices, and creating
a culture of responsible choices
is reinforced by the presence of a
good wingman. In the spirit of the
Gabreski quote, “personal battles
are not won by individuals; they are
won by the reinforcement of good
wingmen.”
The challenge, like a thousand-
piece puzzle, is that it can some-
times be more dif
fi
cult than it
fi
rst
appears. The path of least resis-
tance shouts for us to do nothing
while a fellow Airman makes a life
or career-threatening decision;
however, accepting the challenge
of being a comrade in arms is a
daily whisper for us to courageous-
ly be involved.
The moral courage to do the right
thing is more than just ornamented
words; it is the foundation of our Air
Force Core Values: Integrity First.
One could say the acronym
TEAM stands for “Together Every-
one Achieves More.” For centuries,
armed forces have strategized how
their individuals can operate as a
unit on the battle
fi
eld.
Unity is the key to effectiveness:
If we want the “more,” then we must
have the “together.” Your role as a
sterling wingman is vital to any level
of success.
In the coming year, imagine zero
incidents of driving under the in
fl
u-
ence, zero substance abuse cases,
zero safety incidents, zero domestic
violence reports and zero suicides.
If we achieved this vision, our Air
Force would be heralded as a pic-
ture of strength and community.
This puzzle begins with a thou-
sand little pieces, and even though
it may be more dif
fi
cult than it
fi
rst
appears, what a beautiful picture it
will be when all the pieces come to-
gether.
Your piece of the puzzle is im-
portant. Make good decisions. Let’s
all be a part of the solution.
Nov. 20, 2006 3
U.S. Airmen help Iraqis take
fl
ight again
Members of the Iraqi Air Force Squadron 3 perform maintenance on one othe their
SAMA (Zenair) CH-2000 aircraft.
Photo by Senior Airman Jeff Andrejcik
By Tech. Sgt. Gene Lappe
506th Air Expeditionary Group
Public Affairs
The new Iraqi Air Force continues
to take to the skies, performing a vari-
ety of missions throughout the coun-
try, thanks to training and support
from U.S. and coalition advisors.
At Kirkuk Regional Air Base,
American advisors are helping the
Iraqi personnel of Squadron 3 train
for their intelligence, surveillance and
reconnaissance mission.
“Our mission is to train, advise, and
assist the Iraqi Air Force unit at Kirkuk
in the development and execution of
all aspects of air power,” said Lt. Col.
Greg Zehner, Senior Advisor for the
Coalition Air Force Military Transition
Team. “This includes
fl
ight operations,
aircraft maintenance, base operations
support activities and basic levels of
professional military education.
“We also work to develop and en-
hance a professional military ethic for
all Iraqi Air Force personnel, from the
youngest enlisted airman to the se-
nior of
fi
cers,” he said.
The mission of Squadron 3, one of
six squadrons in the Iraqi Air Force,
is to perform ISR of the strategic in-
frastructure in northern Iraq –
fl
ying
over the oil pipelines, electrical power
lines and other important facilities to
monitor their condition and watch for
insurgent activities.
This is accomplished with the
SAMA (Zenair) CH-2000 aircraft, a
single-engine, two-passenger plane.
Squadron 3 achieves mission success
See Airman, Page 6
See Sqd 3, Page 6
By Tech. Sgt. Gene Lappe
506th Air Expeditionary Group
Public Affairs
The Iraqi Air Force’s
Squadron 3 completed its
fi
rst successful integration
into a ground operation
from a deployed location in
September.
The Squadron 3, one
of six in the
fl
edgling Iraqi
Air Force,
fl
ies the SAMA
(Zenair) CH-2000 aircraft,
a single-engine, two-pas-
senger plane. After receiv-
ing four of the aircraft in
early September, the Iraqi
Ministry of Defense initiat-
ed plans for the squadron
to deploy to the New al-
Muthana Air Base, located
at Baghdad International
Airport, to integrate into a
large-scale operation in-
volving coalition forces and
Iraqi Army and Police.
The squadron’s part of
Operation Together For-
ward, dubbed Operation
Lions Gate, required moni-
toring checkpoints and bar-
riers erected by the coalition
to control the movement of
people in and out of Bagh-
dad during Ramadan.
There was initially some
question as to whether the
squadron could provide
enough trained
fl
ight crews
to carry out the mission,
but those concerns proved
groundless, according to
Lt. Col. Greg Zehner, Se-
nior Advisor for the Coali-
tion Air Force Military Tran-
sition Team.
An Iraqi pilot from Squadron 3 and an American advisor taxi
for the runway prior to a mission. Squadron 3’s mission is to
provide intelligence, surveillance and reconnaissance,
fl
ying
over the oil pipelines, electrical power lines and other impor-
tant facilities to monitor their condition.
Photo by Senior Airman Jeff Andrejcik
4 Krab Kronicle
KRAB Monthly
Award Winners
Senior NCO
CGO
Sharp Saber Team
506th Expeditionary Medical Squadron Emergency Room Staff
Senior Master Sgt. Rich Sironen
506th Expeditionary Operations
Support Squadron
Captain Shelly Behlen
506th Expeditionary Medical
Squadron
Senior Airman Chance Reese
506th Expeditionary Operations
Support Squadron
NCO
Technical Sgt. Danielle Ternowski
506th Expeditionary Operations
Support Squadron
Airman
Major Patton Davis
Chief of Medical Staff
Major Michael Johnson
Chief Nurse
Captain Shelly Behlen
ER Chief
Captain Amy Gammill
ER Physician
Captain Julie Freilino
ER Physician
Captain Janet Willis
Nurse
Captain Eric Tovar
Nurse
Captain Nora Monnett
Pharmacist
First Lieutenant Elizabeth Just
Nurse
Master Sgt. Debra Timmons
ER NCOIC
Technical Sgt. Roy Keel
Medical Technician
Staff Sgt. Johsua Hatch
Medical Technician
Staff Sgt. Sonya Kenck
Medical Technician
Staff Sgt. Duane Lacaden
Radiology Technician
Staff Sgt. Christopher Rackham
Lab Technician
Staff Sgt. Sonya Patel
Medical Technician
Staff Sgt. Steven Luu
Medical Technician
Senior Airman Josh Lowe
Medical Technician
Senior Airman Stephen Hoffman
Medical Technician
Airman 1st Class Chad Smith
Medical Technician
Airman 1st Class Vlanca Cantu
Medical Technician
Nov. 20, 2006 5
By Lt. Gen. Gary North
USCENTAF Commander
Since the initial Armistice Day on
November 11, 1918, our nation has
taken the time to honor those who
have served in our military both in
peacetime and in war.
The original Armistice Day cele-
brated the day that Germany signed
a cease-
fi
re with the Allied powers,
of
fi
cially ending World War I. In 1919,
President Woodrow Wilson of
fi
cially
declared November 11 as the
fi
rst of-
fi
cial celebration of Armistice Day.
He said, “To us in America, the re-
fl
ections of Armistice Day will be
fi
lled
with solemn pride in the heroism of
those who died in the country’s ser-
vice and with gratitude for the victory,
both because of the thing from which
it has freed us and because of the op-
portunity it has given America to show
her sympathy with peace and justice
in the councils of the nations.”
Throughout the years, Armistice
Day has changed from honoring
those who died in World War I to a
day that honors all veterans for their
patriotism and their willingness to
serve and sacri
fi
ce for the ideals that
served as the principles of our na-
tion.
Throughout USCENTCOM’s AOR,
I see these traits in every individual
from our battle
fi
eld airmen to our pi-
lots and maintainers on the
fl
ight line,
our doctors and medical technicians
to our command and control heroes
and operational staff leaders in the
Combined Air Operations Center and
everyone in between.
Your dedication and willingness to
serve in the toughest of conditions
stands out in your day-to-day mis-
sion.
Each of you shares something with
those who have served before us.
You share the belief that we serve a
calling higher than our individual call-
ing -- service to our nation. Those
who know you, those who work with
you, and those who care about you,
are very proud of you.
You have chosen to follow a great
tradition, and you are serving our
country with distinction. Know that
America is proud of you.
We are as busy now as we have
ever been and you -- each of you --
are making a huge difference in the
defense of our country and those ide-
als we hold so dear.
On this Veteran’s Day, pause to
say “Thank You” to a Veteran. Let
me be one of the
fi
rst to say “Thank
You” for your service and dedication
to each other, your service, and our
great nation...the United States of
America!
USCENTAF commander: Thank you
Lt. Gen. Gary North
FALLS CHURCH, Va. (AFPN) --
An updated list of the Tricare reim-
bursement rates is now available to
bene
fi
ciaries.
The changes for
fi
scal year 2007
include updated rates for inpatient
mental health, residential treatment
centers, partial hospitalization, hos-
pice, and inpatient cost-shares for
civilian hospitals.
“We take very seriously the pres-
ident’s initiative toward transparen-
cy in health care costs,” said Army
Maj. Gen. Elder Granger, deputy
director, Tricare Management Activ-
ity. “This is just one way we make
the cost of medical services avail-
able to our bene
fi
ciaries.”
Tricare reimbursement rates are
Tricare announces updated reimbursement rates
aligned with Medicare rates as set
by Congress.
However, Tricare does have
some dispensations that may not
be available to Medicare to ensure
that bene
fi
ciaries continue to have
health care available.
“It is important for our service
members and their families to know
that we will take care of them,” Gen-
eral Granger said.
Medicare premiums also change
annually and now the Medicare Part
B premium is linked to income.
In 2007, individual incomes
will trigger premium increases at
$80,000, $100,000, $150,000 and
$200,000.
For married couples the premium
rises when the income is double
those amounts.
However, this change will have
no effect on Tricare costs or bene-
fi
ts for those who are also Medicare
bene
fi
ciaries.
Bene
fi
ciaries may view the up-
dated reimbursement rates on the
Tricare web site at www.tricare.osd.
mil/tricarecost.cfm.
6 Krab Kronicle
SAN ANTONIO (AFPN) -- Sec-
retary of the Air Force Michael W.
Wynne said Defense Secretary Don-
ald H. Rumsfeld changed the way the
military thinks about defense during
his six years at the Pentagon.
Secretary Wynne worked with
Secretary Rumsfeld three times at
the Department of Defense and in his
current job.
“In each case I learned a lot about
leadership, forthrightness and atten-
tion to detail,” Secretary Wynne said
after the announcement that Secre-
tary Rumsfeld will leave his post.
At a White House news conference
Secretary Wynne: Rumsfeld helped reshape Air Force
Nov. 8, President George Bush said
he and Secretary Rumsfeld agreed
it was time for change of Pentagon
leadership.
The president will nominate Bob
Gates to replace the secretary. Mr.
Gates is a former director of central
intelligence and current president of
Texas A&M University in College Sta-
tion, Texas.
Secretary Rumsfeld’s “acumen led
the Air Force to become lean, lethal
and agile, expanding our mission ar-
eas for a stronger joint team,” Secre-
tary Wynne said.
“His vision has not only made
our Air Force more ef
fi
cient, but has
strengthened the entire Department
of Defense and our nation,” Secre-
tary Wynne said. “The department
will miss his leadership.”
Secretary Wynne said, “I look for-
ward to working with Mr. Bob Gates,
as he will undoubtedly bring ideas
fused with years of experience from
various national security roles.”
The president said, “Don Rumsfeld
is a patriot and has served our coun-
try with honor and distinction. He is a
trusted advisor and a friend, and I’m
deeply grateful for his service to our
country.”
The squadron is currently conduct-
ing a mix of training and operational
missions – training new personnel
and getting them certi
fi
ed in the air-
craft, and performing the reconnais-
sance mission with those pilots who
are fully mission-capable.
The responsibility of training and
advising the Iraqi personnel falls to a
seven-person team.
Their areas of expertise are
spread across several specialties
including operations, intelligence,
maintenance, communications and
supply.
“Our
fi
rst big obstacle was getting
the aircraft,” said Maj. Jean Havens,
Director of Operations. “Since they
have arrived, we are moving forward
with getting the Iraqis checked out on
the aircraft.”
Flight training had been on hold
due to the grounding of the CompAir
7SL, the unit’s previous aircraft.
Major Havens, an instructor pi-
lot from Columbus Air Force Base,
Miss., is responsible for advising her
Iraqi counterparts on all aspects of
the
fl
ying operations.
She said she was excited about
her assignment and the opportunity
to be a part of helping the Iraqi Air
Force becomes a self-suf
fi
cient orga-
nization.
“The dream of any instructor is to
see progress of a student,” she said.
“Serving as their instructor will prob-
ably be the highlight of my career.”
Master Sgt. James Redmond,
maintenance advisor, has the re-
sponsibility instructing and advising
the Iraqi airmen on how to keep their
new aircraft
fl
ying.
“We show them what has to be
done and how to use technical data
and proper safety procedures,” he
said. “Then they develop plans and
techniques that will work for them.”
He said his mission is to show the
Iraqis how to make their Air Force
better and to help them grow from
lessons learned in the past.
“The Iraqis are eager to learn,
and they take pride in their work,”
Sergeant Redmond said. “Once the
maintenance is done, they will usual-
ly hang around and watch the launch
of the aircraft they worked on.”
Colonel Zehner the most satisfying
part of his mission is two-fold: “Doing
our part to help the Iraqis transition to
a functioning democratic government
at peace within its borders and with
its neighbors; and the personal rela-
tionships we have gained and expect
to further develop in our daily interac-
tion with our Iraqi counterparts.”
“Through a combined
effort by Iraqis and their
American advisors, in-
volving tremendous work
with in a constrained time
frame, the unit deployed
and quickly stood up for its
mission,” said Colonel Zeh-
ner. “It wouldn’t have been
possible without a team ef-
fort.”
The colonel noted that
two individuals, Maj. Gary
Eilers and Capt. Mihai
Lungulescu, shouldered a
heavy burden without com-
plaint to make the mission
happen.
Beginning Sept. 11, the
U.S. advisors and the Iraqi
airmen quali
fi
ed a minimum
number of CH-2000 pilots
to support the tasking.
Complicating the effort
was the fact the squadron’s
pilots had not
fl
own since
January 2006.
However, the unit ac-
complished the task and
departed for New al-Muth-
ana Air Base Sept. 23.
As a result of effective
planning and excellent mis-
sion results, the unit has
received kudos from the
U.S. engineering brigade
it supported for Operation
Lions Gate.
The products Squadron
3 provided to the engineer
brigade enabled the unit to
reduce the number of bar-
rier maintenance missions
it had to conduct by half, di-
rectly reducing the threat to
Iraqi and U.S. personnel.
The primary mission of
Squadron 3 is intelligence,
surveillance, and recon-
naissance of the strategic
infrastructure in northern
Iraq, monitoring the condi-
tion of oil pipelines, electri-
cal power lines and other
facilities.
This operation showed,
the squadron stands ready
to deploy wherever need-
ed in order to support the
Iraqis’ movement toward
a functioning military in a
democratic society.
Airman, from Page 3
Sqd 3, from Page 3
Nov. 20, 2006 7
By Tech. Sgt. Veronica Rowlett
506th Expeditionary Medical Squadron
Life Skills Support Center
Do you have a hard time falling
asleep, do you wake up several times
a night or do you wake up too early?
These sleep conditions (and many
others) are classic sleep problems
we all encounter at one point or an-
other. Most people like to think they
are invincible and don’t need a lot of
sleep to survive their hectic lives.
But studies have shown that chron-
ic sleep deprivation can contribute to
weight gain, appetite changes, de-
pression, increased diabetes risk and
other health problems.
How do you know if you are sleep
deprived?
• If it takes you less than two minutes
to fall asleep
• If you are always tired during the
day or need large doses of caffeine
to function
If you have these symptoms, chances
are you don’t get enough sleep.
Another reason a person might be
sleep deprived is due to the miscon-
ception that people “need” 8 hours of
sleep. Studies have found that some
people do just
fi
ne on 5-6 hours of
Dream a little dream, ways to improve your sleep
sleep while others need 9-10 hours to
be at their best.
What can you do to improve your
sleep? To get an initial idea of how
much sleep you need, choose a night
when you have had close to a normal
work schedule and you don’t have
to get up early. Arise and get out of
bed when you initially wake up. The
time difference between when you
fell asleep and when you woke up
is close to what your body naturally
needs for sleep.
Try to get this amount nightly even
when using an alarm. Don’t try to
“sleep in” since too much sleep can
decrease the quality of your sleep for
nights to come. It’s the quality, not
the quantity that really counts.
Here are a few more tips to getting
a good night’s rest:
• Avoid naps except for a brief 10-15
minute catnap at least 8 hours after
waking up. Any more than that will
disrupt your sleep for a few nights.
• Exercising, the kind that causes you
to sweat, at least 2-3 hours before
bedtime can actually help improve
the quality of your sleep.
• Keep a regular bedtime seven days
a week.
• Don’t smoke too close to bedtime
and if you get up in the middle of the
night, don’t smoke then either. Smok-
ing is a stimulant which could cause
dif
fi
culties in falling asleep.
• Avoid coffee and other caffeinated
drinks after mid-afternoon—these
can disturb your sleep.
•If you wake up at night, don’t look at
the clock.
•No heavy meals at least 3 hours
prior before bed. If you have hunger
pangs, have tuna, turkey or milk, all
known to contain L-tryptophan which
helps induce sleep.
•Keep your sleeping quarters cool,
dark, quiet and well ventilated.
•Develop a 30-60 minute bedtime rou-
tine to unwind and de-stress. Used
consistently over time, this helps your
body get prepared for sleep.
Also, if you are nowhere near
asleep after laying in bed for 20-30
minutes, get out of bed and do some-
thing that is calming and relaxing un-
til you become sleepy and then get
back in bed.
Hopefully, these tips will help you
get a refreshing night’s sleep. If
these tricks and tips don’t seem to
help, Life Skills is ready and waiting
to help. Come on in, call or e-mail us,
we’re here for you.
RANDOLPH AIR FORCE
BASE, Texas (AFPN) -- Air
Force Institute of Technol-
ogy of
fi
cials are offering
nine NCOs the opportunity
to pursue an advanced sci-
ence, engineering or man-
agement degree at Wright-
Patterson Air Force Base,
Ohio.
Additionally, one NCO
will be offered the oppor-
tunity to earn a master’s
degree in economic crime
from an AFIT-sponsored ci-
vilian institution.
Ten NCOs from around
the Air Force will be se-
lected in early 2007 to at-
NCOs have a shot at school through AFIT
tend the Enlisted-to-AFIT
program.
The program is designed
to provide commanders
with a diverse and renew-
able source of highly pro
fi
-
cient and educated career
NCOs, according to of
fi
-
cials. Nominations are due
to the Air Force Personnel
Center here by Jan. 20.
People interested in ap-
plying for the 18-month
program must be at least
a technical sergeant with
a minimum of eight years
time in service, 24 months
time on station and have
three years retainabil-
ity upon graduation. They
must have completed the
appropriate skill-level up-
grade and resident profes-
sional military education
schooling for their rank, of-
fi
cials said.
Applicants must have a
bachelor’s degree from a
regionally accredited col-
lege or university.
Besides academic tran-
scripts, applicants have to
provide test scores from
either the Graduate Record
Examination or Graduate
Management Admission
Test, depending upon the
speci
fi
c AFIT degree-pro-
gram requirements.
AFIT is the Air Force’s
graduate school of engi-
neering and management
and its institution for techni-
cal professional continuing
education.
Since residence degrees
were
fi
rst granted in 1956,
more than 15,000 gradu-
ate and 300 doctorate of
philosophy degrees have
been awarded.
Prospective students
can review program re-
quirements and nomination
procedures on the Enlisted
to AFIT Web site at www.
a
fi
t.edu.
Replace
3 oz. steak w/fat
3 oz. ground beef,
21 percent fat
4 oz. hamburger
1 Tbsp. butter or margarine
1 oz. cheddar cheese
french fries
batter-dipped fried chicken
3 oz. poultry, dark meat
1 whole egg
1 cup whole milk
3 oz. poultry w/skin
3 oz. tuna in oil
8 Krab Kronicle
Dieting doesn’t mean all salads, car-
rots and celery. In fact, a diet of only
“rabbit” food is nutritionally unbalanced.
With the right information, people can
cut calories without compromising taste
and end up well-satis
fi
ed.
It’s important to make eating choic-
es from each food group. No one food
group provides all the nutrients the body
requires. The following tips will help
people make informed food choices:
Reduce the fats
:
Some are ob-
vious and can be easily avoided, like
trimming the fat from meat and remov-
ing the skin from poultry before cooking,
using skim milk, reduced-fat cheese,
low-fat salad dressings, skipping the
butter or margarine, using vegetable oil
spray or nonstick pans for sautéing.
Less easy to
fi
nd are “hidden” fats
lurking in cream soups and sauces, po-
tato chips and French fries, croissants
and dinner rolls, eggs and peanut but-
ter.
... but not too much
:
Cutting
all fat from a diet would be unhealthy.
Dietary fats provide essential acids
that foods in other food groups don’t.
Without these essential acids, the body
can’t function normally.
The key is to make the best choices
with fat, and use only limited amounts.
Spread a thin layer of margarine on
bread and be sure to use soft or tub
margarine. “Whipped” types are even
better because the air added to the
margarine in whipping allows people to
use even less.
Limit re
fi
ned sugars:
Even
though complex carbohydrates provide
essential nutrients, the simple sugars
only provide energy or “empty calo-
ries.”
Cakes, pies, jellies, candy, cook-
ies, pop and fruit drinks contain re
fi
ned
sugars and should be avoided. To sat-
isfy a sweet tooth, look for low-sugar or
arti
fi
cially sweetened choices.
Eat more fruits and vegeta-
bles:
By volume, people can eat more
of the foods from these groups than the
dairy or protein groups. These foods
A diet for all seasons: Part Two
are naturally low in fat and high in
fi
ber
(with the exception of the avocado).
Fruits and vegetables should be na-
ked and fresh. Experiment with a variety
of vegetables and seasonings, but skip
the butter and sauces. Try vegetables
steamed, stir-fried, baked or grilled.
If fresh isn’t possible, choose frozen.
If canned vegetables are a necessity,
go for the “no salt added” and “packed
in natural juice” varieties.
Fruit and vegetable juice should al-
ways be 100 percent pure juice. Don’t
substitute juice for fresh fruit and veg-
etables. Juices are high in sugar and
calories. Fresh fruit or vegetables are
more
fi
lling and provide more
fi
ber.
Develop a “watch out” list:
These are foods a person knows will
get him into trouble. That list could in-
clude, but isn’t limited to, cookies, po-
tato chips, mayonnaise, peanut butter
or french fries. A person doesn’t have
to do without these foods forever; they
just need to be eaten “once-in-awhile”
and the portions kept small.
Smart snacking
:
Snacking isn’t a “no-no” if the snacks
are wise choices. In fact, it can be a
healthy habit to include snacks in a
daily meal plan.
Planned snacks at regular intervals
help keep blood sugar levels even and
prevent peaks and valleys in energy
level throughout the day. The trick is
to plan snacks so they
fi
t into the total
daily calorie allotment.
Juice, fresh fruit or vegetables,
nonfat yogurt, unsalted pretzels, rice
cakes, popcorn and breakfast cereal
can all provide a healthy snack at any-
time during the day.
The
fi
ber connection:
Rough-
age or
fi
ber is essential to a well-bal-
anced diet. It’s the undigested part of
the food that acts as a “colon cleaner,”
moving food along quickly and easily.
Because it adds bulk and attracts wa-
ter,
fi
ber helps prevent constipation,
hemorrhoids and colorectal cancer.
Fresh fruit and vegetables, dried
beans and whole grains contribute to a
high-
fi
ber diet that has the added ben-
e
fi
t of being low in fat.
Information provided by the
332nd Expeditionary Aerospace Medicine
Fit 2 Fight 4
Freedom
With
3 oz. steak trimmed
3 oz. ground beef,
10 percent fat
3 oz. hamburger
1 Tsp. butter or margerine
1 oz. red. fat cheddar cheese
baked potato
roasted chicken
3 oz. poultry, white meat
2 egg whites
1 cup skim milk
3 oz. poultry w/o skin
3 oz. tuna in water
Save
213 calories
50 calories
80 calories
72 calories
35 calories
125 calories
170 calories
25 calories
50 calories
60 calories
50 calories
60 calories
Preperation makes the difference
Nov. 20, 2006 9
Off-limit locations
The 506th Air Expeditionary Group commander has
designated in one of his policy letters where Air Force
members are authorized to go and where they are not
authorized to go.
The locations listed below are speci
fi
cally
off-limits
to
Air Force personnel, unless conducting of
fi
cial business:
— Parsons/REO camp/Corp of Engineers Living Area
— KBR camp/living areas/KBR area behind DFAC
— Titan linguists area
— TCN/LN living area
— OGA facility
— Detention Center
— Army living areas
— TACP living areas
— OSI living area
Air Force personnel
are authorized
to go into the fol-
lowing areas:
— Cantonment area (Warrior Commons, Sandbox
area)
— DFAC
— EMEDS
— Finance
— Assigned MOD/POD living areas—however mem-
bers may not go into living areas other than their
own except for of
fi
cial business
— Fitness centers/swimming pool/running
track
— Post of
fi
ce
— “Dark side” vending area
— Work areas designated for of
fi
cial business
This policy letter is valid for all Air Force personnel on
Kirkuk. For more information, contact the 506th AEG
Command Chief at 444-2055.
12 Days of KRAB Holiday Cheer
The 12 Days of KRAB Holiday Cheer Festivities
kick off with the Chaplains Tree Lighting Ceremony
Dec. 13. See your
fi
rst sergeant or NOTAM for time
and location.
Several other events and activities are also planned,
so if you are interested in participating, contact your
fi
rst sergeant for a list of event POC’s.
Native American Heritage
The 2-35 Infantry BN is hosting a Native American
Heritage Month Celebration at the Clamtina Nov. 22,
from 1100-1200.
Guest Speakers are Command Sgt. Maj. Frank
Leota, 3 IBCT command sergeant major, Tech. Sgt.
Shannon Fabela and Staff Sgt. Taf
fi
na Livingston,
506th Civil Engineer Squadron.
The theme is “A Warriors Tradition in Contributing
to Our Nation’s Freedom.”
For more information, contact the FOB Warrior
Equal Opportunity Advisor SSgt. 1st Class Williams
DSN 444-2501, or VOIP 770-9042.
Thanksgiving Day Services
There several religious services planned for
Thanksgiving--Catholic Thanksgiving Day Mass, a
Protestant Christian Thanksgiving Day Service and
Interfaith Thanksgiving Day Service.
Contact the Freedom Chapel or view the Kirkuk
homepage for times and locations.
Dog Tags
Dog Tags – are you
wearing them?
Something to
consider if you’re ever in an accident or hostile con-
fl
ict and need immediate blood transfusion.
The 506th EMEDS has your blood type on
fi
le but
the valuable time lost looking it up may cost you your
life. Everyone needs to be wearing them at all times
in the AOR.
Airman’s & Soldier’s Attic
The Airman’s & Soldier’s Attic has relocated to
Hotel Charlie (North side of Chapel).
New hours of operations are 0800-1700, and still
open seven days a week.
The items are for individual use and are not in-
tended for bulk issue for units or organizations.
All items are free to service members.
Also, if Airmen or Soldiers have anything they
would like to donate, keep the Attic in mind.
Personnel are welcome to donate anything except
for food items. Keep health and hygiene in mind
when turning in donations.
For more information or to volunteer, contact your
unit’s
fi
rst sergeant, or the PERSCO of
fi
ce at 444-
2076.
2006 Holiday Mailing Deadlines
Mailing items home to your family by
Christmas:
APO to CONUS
Priority & First Class letters/cards: Dec. 4
Parcel Post/Space Available Mail (SAM): Nov 19
Your family mailing you items by
Christmas:
CONUS to APO
Priority & First Class letters/cards: Dec. 4
Parcel Airlift (PAL): Dec 2
Parcel Post/Space Available Mail (SAM): Nov 13
For more details, contact the Warrior Post Of
fi
ce at
444-2099
10 Krab Kronicle
$
$
$
$
$
$
$
$
$
Kirkuk Chapel Schedules
Worship Times
Protestant
Sunday
0800 Gospel (Freedom Chapel)
1000 Contemporary (Freedom Chapel)
1100 General Protestant (Ohanna Chapel)
1330 LDS Service (Ohanna Chapel)
1700 Protestant Liturgical (FreedomChapel)
1900 Church Of Christ (Hotel Charlie)
1900 Contemporary (Freedom Chapel)
Catholic Mass
Saturday
1900 Mass (Freedom Chapel)
2115 Rosary & Mass (DFAC)
Sunday
0900 Mass (Ohanna Chapel)
1130 Mass (Freedom Chapel)
Weekday Mass
1130 Tuesday (Freedom Chapel)
1130 Thursday (Freedom Chapel)
Bible Studies
Protestant
1330 Sunday School (Freedom Chapel)
1930 Mon. Bible Study (Cp-7/eagles Nest)
1900 Mon. Ladies Fellowship (Freedom)
1930 Mon. Family Night (Ohanna Chapel)
1900 Tue. Men’s Bible Study (Ohanna Chapel)
1900 Wed. Gospel Bible Study (Freedom)
1900 Wed. Bible Study (Ohanna Chapel)
2000 Thur. “In The Word” (Freedom)
1900 Sat. Gospel Joy Night (Ohanna Chapel)
Catholic
1900 Thur. Pre-marriage
(Of
fi
ce Hotel Charlie)
1900 Fri. Rcia/con
fi
rmation
(Of
fi
ce Hotel Charlie)
@ 20:00
12 3 4
5
6
7
8
91011
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
SATURDAY
FRIDAY
THURSDAY
SPADES
SPADES
SPADES
DOMINOS
DOMINOS
ALL EVENTS
START @
20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
@ 20:00
MOVIE NITE
EVERY NITE
@20:00
HAPPY THANKSGIVING
HAPPY B-DAY
USMC
HAPPY VETERAN’S
DAY