Desert Eagle MAY-2010 - USMTM, United States Military Training

May
2010
Desert Eagle
The Newsletter of Eskan Village, Joint Command, Riyadh, Kingdom of Saudi Arabia
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SENIOR LEADER SPOTLIGHT
Meet Col Mounts, 64th AEG Commander Colonel Michael R. Mounts took command of the 64th Air Expeditionary
Group, Eskan Village, Kingdom of Saudi Arabia 26 March. He and his wife Mary
have two sons Greg-40 years old and David-27, a daughter Tina-36 and four grandchildren, Jacob-15, Julie--13, Emma-7 and Gabby-3.
Col Mounts enlisted in the Air Force in 1975 and rose to the rank of Master
Sergeant before receiving his commission through Officer Training School at Lackland AFB in May 1986.
His first commissioned assignment was to the 36th Transportation Squadron, Bitburg AB, Germany where
he served in several positions. He separated from active duty in 1992 and joined the 514th Air Mobility
Wing at McGuire AFB, NJ as a traditional reservist. In 1994, he accepted an appointment as an air reserve
technician and became the Wing Executive Officer for the 459th Airlift Wing, Andrews AFB, MD. In Oct
1998, he was appointed Deputy Commander of the 459th Support Group. In June 2002, he was appointed
as Commander of the 914th Mission Support Group at Niagara Falls Air Reserve Station. Col Mounts deployed as Deputy Air Reserve Component Advisor, CENTAF Forward Al Udeid Air Base, Qatar from Jan
2004 to May 2004; and as Commander, 755th Expeditionary Mission Support Group, Bagram Airfield Afghanistan, Jul 2006 to Jan 2007. Prior to assuming his present duties he was the Mission Support Group
Commander for the 439th Mission Support Group at Westover Air Reserve Base, Mass.
Col Mounts earned a B.S. in Management, Park University, Parkville MO and a Master of Public
Administration degree from Troy State University, AL. He is a graduate of Squadron Officer's School, Air
Command and Staff College and Air University.
Col Mounts' major awards and decorations include the Bronze Star Medal, Meritorious Service
Medal, Air Force Commendation Medal and the Air Force Combat Action Medal.
Eskan Village First Impressions
What struck me first was how great the people are and how good our facilities are. Universally, the
folks I encounter are willing to be helpful and are happy to be here serving. This is an assignment of opportunity to improve oneself in any way desired and to experience the benefits of being in an exotic land
without the deprivations and dangers of other, more austere and hostile environments. While things are
definitely good here at Eskan, there are things we can make better as long as we respect each other's contributions to the Eskan mission and communicate and collaborate. I am planning to leave Eskan a better
place than I found it and am looking forward to meeting and working with everyone to make that happen.
By respecting each other's contributions, communicating and collaborating, we will remove some friction
points that will be certain to propel Eskan forward. This is my last "rodeo" and I am eager to make it the
"ride" of a lifetime and take everyone with me.
Desert Eagle
Eskan Village Organizations Volume 3, Issue 5 Editor: Beth Connors USMTM Paul “Dutch” Van Sickle Maj Gen , USAF Chief OPM‐SANG Del Turner BG, USA Program Manager OPM‐FSF Bob Catalanotti BG , USA Program Manager 64th AEG Mike Mounts Col, USAF Commander ON THE COVER
Maj Gen Van Sickle, CHUSMTM and His Royal Highness Prince Khaled bin Sultan, Assistant Minister of Defense and Aviation 12 April—James Smith, Honorable U.S. Ambassador to Saudi Arabia
addresses questions from Eskan Village personnel
The Desert Eagle is an authorized, official publication of the United States Military Training Mission, Kingdom of Saudi Arabia.
Views, opinions , or accounts expressed herein do not necessarily represent those of the United States Military Training Mission
(USMTM), Office of Program Management - Saudi Arabian National Guard (OPM-SANG), Office of Program Management - Facilities Security Force (OPM-FSF) or the 64th Air Expeditionary Group (64th AEG), United States Central Command (CENTCOM) or
the Department of Defense. Publication of material is determined upon the availability of space and reader interest. USMTM reserves the right to edit all material. Comments may be sent to usmtm.cmd.org.inbox.mil.
USMTM Celebrates 57 Years of Cooperation with the Saudi Arabian Ministry of Defense and Aviation By MAJ Jason Ward, USMTM Executive Officer
On 11 Apr 2010, the United States Military Training Mission hosted a luncheon and awards ceremony recognizing the 57th anniversary of the United States Military Training Mission (USMTM) to the Kingdom of Saudi Arabia. This event highlighted the strategic relationship between the United States and the
Kingdom of Saudi Arabia, as demonstrated during the event by its two keynote speakers, MoDA Assistant
Minister Prince Khaled bin Sultan and US Ambassador to Saudi Arabia James Smith. CENTCOM senior
leadership was also represented by the attendance of Air Force Central Command Commander Lt Gen
Mike Hostage. Five Ministry of Defense and Aviation (MoDA) senior leaders and three US senior leaders
were also presented “Prince Sultan bin Abdul Aziz Al-Saud Awards” during the event, in recognition of their
significant contributions to the longstanding professionalism and friendship between our two countries and
their continued commitment to joint progress for future generations.
USMTM CSM Clarence Keithley salutes HRH Prince Khaled bin Sultan, Asst Minister of MoDA as Maj Gen Van Sickle, Chief USMTM presents The Sultan Bin Abdul Aziz Al Saud Award. Celebrating 37 Years of Support to the Saudi Arabian National Guard By Michael Jones, OPM-SANG Executive Officer
6 April 2010-The Office of the Program Manager, Saudi Arabian National
Guard (OPM-SANG) Modernization Program celebrated its 37th Anniversary. The poolside event included
OPM-SANG Leaders, Employees and Family Members, Eskan Village Community Leaders, and over 50
key leaders representing the Saudi Arabian National Guard.
A gorgeous night and beautiful weather set the stage for the program, which consisted of the
“History of OPM-SANG”, a commemorative “Cake-Cutting” Ceremony, and remarks by the Program Manager, BG Frank D. Turner and the Saudi Arabian National Guard’s senior representative, MG Abdul Rahman Al Ammaj. The group dined on a hearty T-bone steak dinner, expertly catered by the Eskan Community Club.
Since 1973, the United States Army has been honored to participate in a cooperative program to
modernize the Saudi Arabian National Guard. Initiated on 19 March 1973, with the signing of a Memorandum of Agreement by then Crown Prince Abdullah and the American Ambassador, this Program has been
widely recognized as perhaps the single most successful undertaking of its type. With the personal attention and guidance of King Abdullah, Commander of the National Guard, and under the direction of a series
of US Army Program Managers, the Program has supervised the training of the
Saudi Arabian National Guard to form a
professional fighting force.
In 2002, under guidance from HRH
Prince Mit’eb bin Abdullah bin Abdul Aziz,
the Deputy Commander for Executive Affairs, OPM and SANG cooperated in developing a vision for the National Guard for
the next 10 years. That vision, approved by
HRH Prince Mit'eb and by the Custodian of
the Two Holy Mosques, King Abdullah bin
Abdul Aziz, has largely been achieved over
the last seven years and is in the process
of being updated to extend to 2020 in order
to remain an effective tool to ensure continued modernization and readiness of
SANG forces, equipment and facilities.
Through this vision, SANG continues to modernize and expand. The next few years will see the
fielding of new LAV’s modernizing one current brigade and creating a totally new mechanized brigade. At
the same time SANG is developing an Aviation capability and has placed increased emphasis on military
education, sending more students to the United States than at any point in their history and standing up
their own Command and General Staff College in Kingdom. Improvements to current training facilities and
construction of new facilities and housing are priorities to meet these changes in force structure. In support
of these strategic initiatives, OPM will continue its mission of providing expert advice and assistance, doing
what is best for SANG.
This annual event serves to further strengthen the vital strategic partnership between the United
States and the Kingdom of Saudi Arabia.
Train and Advise!
Lieutenant General Marshed is Inducted into Hall of Fame By MAJ Russell Bailes III, USMTM IN Advisor
Lieutenant General Abdulrahman Bin Abdullah Bin Hammad AlMarshed, of Saudi Arabia, and Brigadier General Dario Oscar Tapia, of
Belize, were inducted to the International Hall of Fame (IHOF) as its 235th
and 236th members, respectively. The U. S. Army Command and General
Staff College (CGSC) honors distinguished international graduates by inducting them into the IHOF.
The IHOF was founded in 1973 to provide a means of recognition
of international military student graduates who have obtained one of the
highest positions of importance in their respective countries' armed
forces. Sixteen IHOF inductees have also gone on to become the chief
executive of their countries. The IHOF was founded jointly by CGSC, the
Greater Kansas City Chapter of the Military Order of the World Wars
(MOWW) and the CGSC
Alumni Association. During
LTG Marshed is congratulated upon his the ceremony, inductees
induction into the CGSC IHOF on April are presented a CGSC certificate of honor by the
8TH, 2010 at FT Leavenworth, KS. MOWW, and a Life Constituent Certificate and Eagle Statuette from the CGSC
Foundation. A framed portrait of each inductee is placed in
the IHOF gallery on the third floor of the Lewis and Clark
Center.
Lt Gen Robert L. Caslen Jr., Commander of the
Combined Arms Center and Fort Leavenworth, said only
about 3 percent of the more than 7,000 international graduates of CGSC have been inducted into the IHOF. "It's an
Maj Gen Van Sickle, LTG Marshed, and MG Hernandez honor to recognize and honor the achievements of these two
incredible officers. Today they join the ranks of other distinguished officers in the International Hall of
Fame," Lt Gen Caslen said.
LTG Marshed is a 1984 graduate of CGSC and currently serves as Commander of the Royal Saudi
Land Forces. He is the third graduate from Saudi Arabia and
third graduate of the class of 1984 to be inducted into the
IHOF. Marshed said CGSC enabled him to transition from
tactical to strategic thinking, and said it prepared him for combat during the Persian Gulf War and command at the highest
levels of his military. "The lesson I made at Command and
General Staff College directly affected my career to defend my
country," Marshed said. He said he made lasting friendships
with other students and his sponsors, and said he was privileged and honored to be inducted into the IHOF, "What a
great moment in my life."
Gen Casey, U.S. Army Chief of Staff, and LTG Marshed meet in his office in Washington D. C. LTG Marshed was escorted by Maj Gen Van Sickle,
Chief United States Military Training Mission (USMTM) to the
Kingdom of Saudi Arabia, and COL Dave Sanders, Chief
USMTM-Land Forces Division (LFD). Maj Gen Van Sickle
stated that he was honored to be able to be present with LTG Marshed for this honor.
LTG Marshed was able to visit with Gen Casey, U.S. Army Chief of Staff, in Washington DC prior to
the ceremony on the 8TH of April 2010. They discussed several topics including Earnest Leader 10 and
Friendship II exercises.
“This was a very successful trip for the Royal Saudi Land Forces” stated COL Sanders at the conclusion of the Induction Ceremony.
MEDAL OF HONOR RECIPIENTS
RASCON, ALFRED V.
March 16, 1966
Republic of Vietnam
And
JENKINS, DON
January 6, 1969
Republic of Vietnam VISIT ESKAN VILLAGE
15-17 APRIL
Land Forces Division Executes Exercise EARNEST LEADER 10 MAJ Jeffrey Ramsey, Operations CATT-Tabuk
Exercise EARNEST LEADER (EL) is the premier inKingdom joint simulation exercise conducted by the Royal
Saudi Land Forces (RSLF). This command post exercise
(CPX) began in 1996 when the RSLF sent a group of officers to Fort Irwin, California to observe a CPX using the
Joint Conflict and Tactical Simulation (JCATS) computer
system. 2000 saw the first EARNEST LEADER in Saudi
Arabia involving the 7th Brigade from Tabuk. Since then,
EARNEST LEADER has occurred every year except for
2002.
This year, EARNEST LEADER 10 is back where it
began in Tabuk. However, this time it is the biggest it has
ever been. EL 10 is also moving to create a more “joint”
Members of the Northwest Area Command con­ fighting force by involving the Royal Saudi Air Force
duct a rehearsal of concept brief in preparation (RSAF) and Royal Saudi Air Defense Force (RSADF) units.
Hundreds of Saudi soldiers participated in EL 10. Over 100
for their first mission US Soldiers and civilians also supported the exercise.
USMTM provided administrative exercise support and several observer/controllers (O/Cs). US Army Central Command (USARCENT) provided administrative exercise support and also deployed its Assault Command Post from Kuwait to serve as the higher headquarters for the exercise. First US Army also added O/
Cs to provide feedback to the RSLF division and brigades.
The exercise began with approximately 10 days of conducting the military decision making process,
JCATS training, O/C training, rehearsals, briefings, and site set up. Following this preparation phase, the
RSLF hosted a cultural day. All of the US participants, to include Maj Gen Van Sickle, were transported to
a remote desert site where they were treated to camel rides, a horse show, traditional dances, and music.
The cultural day culminated with a wonderful traditional capsa meal enjoyed by some in a large tent and by
others under the stars.
The next day it was back to work. The command post exercise had begun. The RSLF Division
planned and executed three simulated missions: deliberate defense, deliberate attack, and hasty defense.
Both the Division and the Opposing Forces got a good workout. With the assistance of their US advisors,
the RSLF maintained their doctrinal principles and tested their planning methods. The advisors were very
impressed with the RSLF’s level of competence and tactical understanding. Each day ended with an After
Action Review during which the advisors reviewed positives and negatives of each mission.
The exercise came to a conclusion with the end of another successful simulated engagement.
Several visitors came to observe the final mission. His
Royal Highness Khalid bin Sultan (Deputy Defense Minister), Lieutenant General Webster (USARCENT Commander), and Major General Van Sickle saw for themselves
what an impressive and promising exercise this was.
This exercise series not only develops the warfighting abilities of the RSLF, RSAF, and RSADF but continues
to improve the longstanding strategic partnership with our
Saudi Arabian counterparts. EARNEST LEADER will continue to facilitate the Saudi Arabian Armed Forces becoming a more ready, capable, interoperable and joint force for
years to come.
COL Sanders (left) and MAJ Ramsey enjoy cultural day in the Tabuk desert. 12th RSLF Brigade Trains at the NTC By LTC Andrew Groeger, Chief, CATT-Tabuk
The Combined Arms Training Team-Tabuk recently accompanied members of the 12th Armored Brigade of the Royal Saudi Land Forces (RSLF) to a
“Leaders Training Program” at the National Training
Center at Fort Irwin, California. The purpose of the
training was to help prepare the 12th Brigade for its participation in the exercise, EARNEST LEADER, a major
bi-lateral exercise recently took place in Tabuk this
year. The 8th RSLF Brigade from Tabuk, also participating in EARNEST LEADER, attended the Leaders Training Program in February.
A 12th Brigade Staff officer briefs the plan for the upcoming brigade attack The 12th Brigade “Leader Training Program” took
place from May 22-31, and consisted of training on staff
tactical planning, tactical decision making, and staff processes during an actual battle. During the course of the 10
-day training event, the 12th Brigade Commander, Major
General Atif Abdulla Al-Shehri, and his staff developed
tactical plans for both a brigade defense and attack, and
fought both battles using a computer simulation.
The training was led by the “Wrangler Team,” a
group of professional trainers permanently assigned to the
National Training Center. Mr. Tim Decker, a retired U.S.
Army Lieutenant Colonel and a member of the Wrangler team, has been working with RSLF brigades for
over a decade now. He stated that the overall improvement of RSLF brigades over the last 10 years has
been remarkable. Specifically, he pointed out that their use of automation to assist in planning and battle
tracking has significantly increased. The RSLF uses U.S. Army doctrine as its baseline for training and war
fighting. Mr. Decker also noted that members of the RSLF who have rotated through the Leaders Training
Program have grown to not only understand what the warfighting doctrine states, but also demonstrate that
they know how to apply it very well.
MG Atif and BG Naif, Deputy Commander, review the planning for an upcoming mission During the training, the 12th Brigade received a
National Training Center orientation briefing from Fort
Irwin’s Chief of Staff, attended an “ice breaker” social
with the NTC Commanding General and staff, and
hosted a farewell dinner for those who had participated
in or supported the training. Before returning to Saudi
Arabia, the 12th Brigade commander and members of his
staff enjoyed a tour of the Grand Canyon, which they
viewed from the world-famous Sky Walk.
Overall, the event was a tremendous success
that not only prepared the 12th Brigade for EARNEST
LEADER 10, but also solidified lasting partnerships and MG Atif, 12th Brigade Commander, LTC Groeger, Tabuk CATT Chief , and staff officers from 12th Brigade atop friendships between the RSLF and the United States.
the Sky Walk at the Grand Canyon US Naval Academy Foreign Affairs Conference By CDR Curtis Culwell, Senior Naval Advisor - Jubail
This past April, CDR Curtis Culwell, Senior Naval Advisor to our Jubail detachment, accompanied
and supported personnel from the King Fahad Naval Academy (KFNA) in the RSNF’s first participation in
the US Naval Academy Foreign Affairs Conference (NAFAC) in Annapolis, Maryland. NAFAC has been
conducted annually since 1961, and is designed to bring future leadership together to discuss issues facing
the world today and tomorrow, and to build good will not only between different nations, but between the
military and future leadership in society as a whole. The event consisted primarily of several roundtable
discussions between delegates, and addresses given by an impressive line of speakers, including the US
Secretary of Defense, the Honorable Robert Gates.
The conference was very well attended, and included delegates from civilian universities
and military academies representing 31 nations.
Awaiting SECDEF’s Forrestal Address, a riveting speech indeed KFNA sent Commodore Sayid Al-Oryani, KFNA Head of Security, and two of its finest cadets, Cadet 1/C Naif Al-Khuraiji, and Cadet 2/C Talal Ibrahim A. Al-Mohana. During the conference, the Saudi Cadets bunked in Bancroft Hall, and lived among the USNA midshipmen. In addition to participating in the
conference with them, the Cadets ate their meals with them in King Hall, and joined them in various offduty activities, providing many opportunities to build rapport and relationships.
Secretary of Defense salutes USNA midshipmen during Parade Additional activities included the Commodore’s visit with Vice Admiral Jeffrey Fowler, USNA Superintendent, as well as a Yard Patrol Craft evolution.
Vice Admiral Fowler welcomes Commodore Sayid Al­Oryani and Commander Curtis Culwell Cadets Talal and Naif participating in the Roundtable on Terrorism LT Bryan Wolfe gave a great review of Yard Patrol Craft evolutions in the local waters Al Watania Egg Facility Inspection By MAJ (Dr) J. Eric Bermudez, Medical Director
Have you ever noticed that there’s a small set of dates individually stamped on the outside of each
egg carried by our commissary?
Al Watania is one of the largest suppliers of eggs in the Middle East and they take pride in electronically stamping both the production date and expiration date on the outside of each egg that comes out
of their facility.
I recently had a chance to accompany a team of
CENTCOM food inspectors from Kuwait on a routine audit of
the Al Watania company in Qassim, which is a small town
located about an hour’s flight north of Riyadh.
These inspections are conducted by CENTCOM approximately one to two times each year, for the purpose of
ensuring that eggs purchased and consumed by our forces
are safe from significant disease threats.
Our Al Watania visit included a tour of the egg collection and sorting facilities, a review of the health documents of
the facility employees who work as egg handlers, and interviews with company managers.
Al Watania appears to be a well-run company which emphasizes cleanliness and quality control in
its facility. Before we were allowed into the egg sorting facilities, we had to take showers and change into
jump suits which were provided to us, as well as don hair nets and shoe covers.
We also had to pass through several checkpoints on the way to the facility, as well as show our credentials and be logged-in. All of this provided further evidence in our eyes that biosecurity is taken seriously at Al Watania.
The company requires a 24-hour advanced quarantine
period before anyone is allowed to visit the actual sheds
where the laying hens are housed. The company enforces
this strategy as an attempt to minimize the chickens’ exposure
to outside germs or viruses, by visitors.
Al Watania even has its own mini-hotel on the premises, where inspectors and others who come out to visit the
chicken sheds stay and wait out the 24-hour advanced quarantine period. If anyone shows signs of a cold or flu during
the waiting period, they are not allowed to enter the laying hen
area during that visit, and must come back another time.
We were only in the vicinity for less than a full day, and
so our inspection tour didn’t include the laying hen sheds. However, CENTCOM plans to return in about
six months and that visit will include the 24 hour advanced quarantine period, so that the inspectors can
visit these areas and evaluate for cleanliness and quality control.
Concern about inhumane living standards and slaughtering practices of animals in food production
facilities is growing in America and elsewhere. While not specifically listed in the US military’s inspection
criteria at present, animal welfare may eventually become an area of focus for inspectors, as public awareness on this topic grows.
Congratulations MSgt Christopher G. Lee on your promotion!
Your Temple of Health, The Second Pillar: Whole Grains By Maj (Dr.) J. Eric Bermudez, Medical Director
(Note: This is the third article of the series, entitled “Your Temple of Health.”)
In previous newsletters, we discussed the foundation of my ‘temple of health’ concept, which
is to cleanse and detoxify by drinking plenty of fresh, pure water each day and having a green drink (e.g.,
wheat grass juice or powder), whenever possible. We also discussed the ‘first pillar’ in our temple, representing the all-important Vegetables food group. Now it’s time to cover the ‘second pillar’ in your temple of
health – Whole Grains. (Remember – your temple is your BODY!)
Whole grains include 100% whole wheat bread, brown rice, wild rice, oatmeal, and bran cereals. Strive to eat several servings of these wholesome foods throughout the week, and attempt to replace
any "refined grain" products that you usually eat with a healthy "whole grain" alternative instead, as often
as possible.
Non-whole wheat flour is perhaps the most notorious "refined grain." It's typically called simply "wheat flour", or "white flour." Unlike the whole grain foods mentioned above, refined grains have been
completely stripped of ALL of their healthy components, including their fiber-rich bran layers and their vitamin-rich germ portion. Refined grains are therefore DEVOID of any nutritional value. That's what the term
"refined", or "overly processed," means in this context. Non-whole wheat flour is used to make most common baked goods including white bread, cookies, crackers,
cakes, donuts, pancakes, waffles, bagels, muffins, pizza
dough, etc.
The typical American diet is largely based on these defibrated carbohydrates. All of these baked goods are examples
of “empty calorie” foods which contribute lots of calories without
filling you up. These foods are dense sources of calories, and
since they don’t have much bulk, you can end up eating a lot
just to get a feeling of being full. And as mentioned, they are
devoid of nutritional benefit.
Furthermore, refined grain foods like baked goods
made from white flour raise the blood sugar (glucose) levels up too high and too fast, and the frequent intake of these products has contributed hugely to our nation's current epidemic of obesity and adult diabetes. Don't be another victim!
Unfortunately, there's a lot of wide-spread misinformation and confusion in our society regarding
the topic of "grains." I cringe whenever I hear someone, such as a health authority, nutrition expert, or
newscaster, refer to the "grains" group when discussing dietary advice, without also simultaneously specifying whether they're referring to 'whole grains' or 'refined grains.' There's a WORLD of difference between
them. You often hear non-specific phrases like "be sure to eat 6 servings from the grains group each day,
" or, alternatively, you'll hear somebody say "you should cut back on your grains intake because they're
high in Carbs"…these statements are silly and misleading since they make no distinction at all between
'whole' grains and 'refined' grains. The plain and simple truth is this: All whole grains are HEALTHY for
you and you should eat as much of these as you can each day. Whereas all refined grain products are
very UNHEALTHY for you and you should minimize your intake of these whenever possible.
This kind of misinformation and confusion also occurs with the term "Carbs," meaning the group of
foods made mostly of carbohydrates. Just as with "grains", there's also good (healthy) and bad (unhealthy)
kinds of "Carbs." However, most people make no distinctions at all when they're talking about Carbs and
they mistakenly lump all carbohydrate-based foods together into one broad category. Again, there's a
WORLD of difference between good and bad Carbs. The simple truth is this: the Good Carbs are whole
grains, vegetables, and fruits, and you should eat all you can of these. The Bad Carbs are the refined
grains, such as anything made with white flour, as well as white sugar and white rice, and you should eat
as little of these as you can.
When it comes to breads, buy and eat only 100% whole wheat bread, or other whole grain breads,
such as those made from oat, corn, or brown rice flour. Also, try some sprouted whole grain breads,
which are excellent for you and can be found in the freezer section of most whole foods health stores.
Only 100% whole grain breads and sprouted grain breads contain the important bran and germ components of the grain, so they are naturally high in fiber, vitamins, minerals, and other nutrients.
Also, most health food stores carry tasty ready-made cookies, crackers, pastas, and other products
made from whole grain flours: like 100% whole wheat flour, as well as oat flour, corn flour, and brown rice
flour. You can even find delicious frozen pizzas, which have crusts made from 100% whole wheat flour, at
many health food stores nowadays. These are all FAR healthier alternatives to the refined versions.
Brown rice and wild rice are both whole grains also and are healthier versions of the overly processed, but very popular, "white rice." White rice is a refined food that's been stripped of its fiber-rich bran
layer and nutrient-rich germ component, just like non-whole wheat flour has been. Therefore, white rice is
simply another "empty calorie" food, and should be minimized in your diet; and replaced as often as possible by brown rice or wild rice.
"Whole grains" are very HEALTHY for you, and contain the entire grain kernel -- including
the healthy bran and germ components. Examples include:
- Whole wheat flour and 100% whole wheat bread
- Oatmeal
- Brown rice
"Refined grains" are very UNHEALTHY for you and have undergone excessive processing
that removes the healthy bran and germ components. This is done to give grains a finer texture
and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
- Baked goods made from white flour, such as white bread, cookies, crackers, cake, donuts, muffins, bagels, pastries, pancakes, waffles, etc
- White rice
*Note: Even most so-called "wheat bread" is simply bread that's made from refined white
flour, which has just had some brown food coloring or a tiny amount of whole wheat added. It's not
truly a whole grain product at all!! Check bread packages closely, and be sure to only select and
buy bread that has "100% whole wheat" listed as the very first ingredient on the package.
Oatmeal is another healthy and wholesome whole grain, which you should strive to eat regularly.
Eat hot or cold oatmeal for breakfast often; use a touch of honey or maple syrup as a sweetener, if desired.
Whole grain, bran-rich breakfast cereals include Shredded Wheat, as well as several other popular whole grain cereals sold in major supermarkets. These include Wheaties, Bran Chex, Corn Bran, AllBran, and Fiber-One. However, most of these contain white sugar and other refined ingredients. As
healthier alternatives, there are dozens of delicious whole grain cereals now available at whole foods
health stores, which rely on fruit juices as sweeteners, and are therefore much better for you.
Other excellent whole grains include quinoa, amaranth, millet, and barley. These, along with raw
wheat berries, oats, brown rice and wild rice, can be purchased in bulk at your local health food store.
Each of these raw grains can be boiled and seasoned, and made into lively meals. A great idea is to boil
and season some quinoa or other raw whole grains, using vegetable or chicken bullion in the boiling water for flavoring. Then, serve and eat over a salad or a bed of raw lettuce. This makes a delicious lunch or dinner, and is one of the healthiest meals you can eat!
You’ll find that these wholesome unrefined grains will fill you up and give you a feeling of
“fullness” much quicker than refined, processed foods do. So, you’ll naturally wind up eating less
over time, without the struggle you get when you’re on a diet that includes lots of foods made from refined,
processed white flour.
The bulkiness of boiled whole grains, which comes from the water they absorb while cooking, are
what makes them filling and satisfying. Each seed swells up when it cooks and soaks up water, which is
carried in the grain until it is completely broken down in your digestive tract. (The water you drink, on the
other hand, is absorbed directly from your stomach almost as soon as it gets there. So just drinking water
or other liquids will not necessarily leave you with this same full feeling.)
Furthermore, the carbohydrates in whole grains are digested slowly, and the accompanying blood
sugar rise is a gradual one. Nowhere in nature do you find foods containing starch or sugar without also
containing fiber. The fiber found in whole foods, like vegetables and whole grains, causes the starch which
these foods contain to be released slowly and gradually in your digestive tract. This is the opposite of what
happens when you eat refined grain foods, like the non-whole wheat baked goods that most people eat
(these breakdown quickly and make the blood sugar sky rocket and then quickly drop)!
Note: A subset of the general population has intolerances and allergies to various kinds of things,
including various foods. Some people have allergies to such things as wheat gluten, and some people are
even intolerant to whole grains, in general. If you experience routine gastric upset, bowel irregularities, or
other bothersome symptoms in response to eating certain foods, this is a sign of a possible food intolerance. You may want to discuss this further with your medical provider, and consider avoiding the foods
which you find cause you to experience specific adverse symptoms.
Coming next month: “Your Temple of Health, The Third Pillar: Lean Protein”
Protective Measures on the Road By MSgt Marcus Smith, Force Protection Superintendent, USMTM
•
Before leaving buildings to get into your vehicle, check the surrounding area to determine if anything of a suspicious nature exists. Display the same weariness before exiting your vehicle.
•
Prior to getting into a vehicle, check beneath it for any tampering or bombs by looking for wires,
tape or anything unusual.
•
If possible, vary routes to work and home.
•
Avoid late-night travel when possible.
•
Travel with companions.
•
Avoid isolated roads or dark alleys when possible.
•
Habitually ride with seatbelts buckled, doors locked, and windows closed.
•
Always carrying a cell phone in your vehicle.
•
Plan your route and pre-plan alternate routes in case of emergency.
•
Know the location of all emergency services along your route.
•
Do not allow your vehicle to be boxed in; maintain a minimum 8-foot interval between you and the
vehicle in front when stopped in traffic; avoid using curbside lanes while in heavy traffic. Where
traffic laws permit, drive in the outer lane.
•
Be alert while driving and riding in a vehicle.
Legal Name Change By Hazelle Paglinawan
Almost every state requires you to go through a formal, legal process to change your
name. This process usually involves two steps: 1) filing a petition with the county court in
your state of residence and paying the processing fee; and 2) assuming the name by changing all your legal documents.
In most states, the first step in changing your name is to file a petition for a change of name in the
county courthouse in the state in which you are a resident. In addition to asking you for information on your
legal residence, date of birth and age, the application will ask you the reason for the name change. A petition for name change is only denied for “good cause,” if a person has a criminal or bankruptcy record. You
may be asked to certify that you have no criminal record. When you file the petition, you will be required to
pay a processing fee. Usually, you will not have to make a court appearance, but will instead be informed
of the name change after the application is processed. If a hearing is necessary, you may be asked to
prove that you have no criminal record, have taken no bankruptcy actions, and have not made the request
for any personal financial gain. However, most of the time, a formal hearing is not required.
When a woman divorces her husband, she may decide to keep her married name or to resume her
unmarried name. If she decides to change her name (i.e. revert back to her maiden name), she should
notify government agencies and private companies that have records of her name. Examples of places to
notify are Internal Revenue Service, Passport Agency (within U.S. State Department), Post Office, Social
Security Administration, driver’s license bureau, state tax agencies, voter registration bureau, professional
societies, professional licensing agencies, unions, mortgage companies, landlord, banks, charge card companies, telecommunication companies, other utility companies, magazines, newspapers, dentists, schools
and colleges that the she or her children attended or currently attend. It may be useful to have the divorce
decree say that the wife will resume her unmarried name, but it is often not necessary to do so in order to
make the name change valid.
After a petition for a name change has been approved and you receive official notice of the name
change, you must assume the new name immediately. This means that you must change all your legal
documents, including your social security number, birth certificate, driver’s license, voter and car registration, credit cards and deeds. This is often the most tedious and frustrating part of a legal name change.
To change your minor child’s name, you must take an additional step. Some states require that
you always get the other biological parent’s permission, while other states only require you to get permission if you were once married to that person. If you must obtain the other parent’s permission but are unable to locate him or her after reasonable efforts, you can usually proceed without that parent’s approval.
In addition, even if the other parent refuses to provide consent to the name change, the court may still order the change given certain circumstances.
There are several options for beginning the name change process. The easiest way is to have a
friend or relative in your state and county of residence go to the county courthouse and ask about the procedures and paperwork. After that person sends you the paperwork, you can return it with the processing
fee and he or she can file it with the court. Otherwise, you can write directly to the clerk of the county
courthouse and ask for the necessary papers and for assistance. Finally, you can also contact an attorney
in your home state and pay him or her to do the work. Many attorneys will have a standard fee for that type
of work, but you should of course ask to make sure.
The HOST AN AIRMAN program is up and running and needs participation from all Eskan residents,
Northrop Grumman employees and 64th AEG civilians. To take advantage of this wonderful
opportunity to escort an Airman; please contact:
MSgt Michael B. Ling
64 AEG, First Sergeant
Michael.ling@evab.centaf.af.mil Ellen Campion
or
Family Readiness Coordinator
Ellen.campion@usmtm.sppn.af.mil
Don’t miss these upcoming
MWR Events for April
Shopping Trips Galore
Coffee Mornings
OPM-SANG Scorpions — Champions!
Way To Go OPM-SANG Scorpions!
2010 Eskan Spring Softball League Champions
Grenada Mall Fun Oasis and
McDonalds
Desert Dune Buggy Ride
Spectrum Salon and Spa
International Dining, Mirage Chinese
Restaurant
Saqr Al Jazeera Aviation Museum
European Film Festival in Riyadh
Memorial Day Golf Tournament
Jeddah Dive Trip
Call Catherine @ 448–8162 or Janet@ 77– 5787
for more information about off post activities
64th AEG Young Guns—
2nd Place Winners
Bingo 2/16/30 May
Silk Painting for the Non Artist. 4 May
Pizza Pasta Buffet, 5 May
Summer Volleyball League Registration Deadline: 18 May.
Sign Up Teams and get Additional Information by contacting Charles Butler @
498-2480 X 5791 or Edward
Brandt @ 498-2480 X 5659.
Texas Hold’em , 5/12/19/26 May
Mother’s Day Brunch, 7 May
59 Minutes w/ Estee Lauder, 9 May
Prime Rib Buffet, 12 May
Asian Pacific Cooking Class, 17 May
Father’s Day Craft Project, 18 May
Seafood Buffet, 19 May
Asian Pacific Heritage Month, May 20
House of Saud , May 23/24
Mongolian BBQ, 26 May
Movies in the “Breezeway Cinema” every
Tuesday evening and Friday afternoon.