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    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)
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    SUNDAY
    MONDAY
    TUESDAY
    WEDNESDAY
    SATURDAY
    FRIDAY
    THURSDAY
    SPADES
    SPADES
    SPADES
    DOMINOS
    DOMINOS
    ALL EVENTS
    START @
    20:00
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    MOVIE NITE
    EVERY NITE
    @20:00
    HAPPY THANKSGIVING
    HAPPY B-DAY
    USMC
    HAPPY VETERAN’S
    DAY