FOCUS Celebrate Valentine’s Day at Cascade BOSS Valentine’s Day deliveries Texas Hold ‘em German Buffet Operation Care Fair Plus... Sports & Fitness race schedule How to cope with stress and more
www.FortLewisMWR.com - Your online community connection.
Valentineâ€™s Lunch A Day Early!
Friday, February 13, 2009 11 A.M. â€“ 1 P.M. Cascade Community Center
$8.00 Menu Choices
Reservations not required.
Cascade Community Center: 253-964-0331
Honey Glazed Baked Ham or Chicken Cordon Bleu in a Creamy Hollandaise Sauce Served With Fresh Hot Vegetables, Choice of Potato or Rice, and a Roll Includes Choice of soup or small salad a serving of Valentines Cake and soft served ice cream and a complimentary Rose for the Ladies fortlewismwr.com
Lewis-McChord Communities just the place™ ...
Equity Residential HOME FOR HEROES!
• Offering all the essentials of a great military life & best value for your housing allowance • A home without the hassle - we take care of yard work & home maintenance • Free access to welcoming community centers, large entertainment areas & playgrounds to host your next family gathering
...and those you love.
Visit Our Family Housing Offices Today! Fort Lewis Family Housing Office
McChord Family Housing Office
2150 Liggett Ave., Building 2150 Fort Lewis, WA 98433
552 Barnes Ave McChord AFB, WA 98438
Call 253.912.2150 for more information
Office Hours: Mon-Wed, Fri: 8:00 - 4:00 Thu: 8:00 - 3:00 Sat-Sun: Closed
FOCUS Fort Lewis Family and Morale, Welfare and Recreation Director William E. Harvey
Acting Marketing Director Johanna Krause
Senior writer/copy editor Kate Mullinax
Curtis Atkinson Toby Bartley Georgia Cartner Angel Hogan Glo Mercer
Contributing photographers Angelica Hogan Minerva Hohaia Song Jordan
A word from the director
Fort Lewis Family and Morale, Welfare and Recreation invites you to visit our facilities and attend our upcoming special events. Need an hour to yourself? Find out more about Operation Care Fair. Looking for a place to watch the big game on the big screen? We have three options! Want to give your special someone a Valentine’s Day surprise? The Fort Lewis BOSS Team can help. Turn the page to read about all of this (and more). Whether you are in need of fun, child care, food or more, Family and MWR can help. Check out the following pages for information on our facilities and upcoming events. If you have questions, visit us online at www.FortLewisMWR.com for additional information. At our Web site, you will also find hours of operation, phone listings, maps and more. Your feedback is important to us, and we strive to make your experience with Family and MWR facilities a pleasant one. Please take a few minutes to share your thoughts with us at https://ice.disa.mil. We appreciate your support and interest in Family and MWR. We are here to support you, the Fort Lewis community. Sincerely,
Carly Jackson at 253.966.2256 or 253.203.8088; email@example.com Tracey Wilkinson at 253.966.2256; firstname.lastname@example.org Disclaimers: The Fort Lewis “FOCUS” is a monthly community information source published by FMWR in addition to the Northwest Guardian, a newspaper for command-sponsored and leisure-time activities. Although the information in the issue is current at time of publication, activities and events are subject to change. Please contact the activity for confirmation. Facilities and events publicized in this publication are open to authorized patrons and, where applicable, guests. Opinions are those of the authors and do not speak for FMWR or Fort Lewis. Our hope is that the Fort Lewis community will be motivated to participate in the FMWR activities on the following pages; FMWR Fort Lewis strives to improve the quality of life of our Soldiers and their Families. The use of a commercial sponsor logo or mention of a commercial sponsor or other organization does not constitute a U.S. government endorsement. Submissions are welcome but will be edited for accuracy, clarity and style. Please submit by the first Friday of each month, one month prior to publication online at www.FortLewisMWR.com. FMWR Marketing is located at Building 2013B, N. 3rd St., Fort Lewis, Wash. Our mailing address is Box 339500 MS 20, Fort Lewis, WA 98433-9500. Phone: 253-967-5200/ DSN 357-5200; Fax: 253-967-4992/DSN 357-4992. Visit us online at www.FortLewisMWR.com.
William E. Harvey
President’s Day is Monday, Feb. 16.
The price of freedom is eternal vigiliance.
– Thomas Jefferson
Disney Parks give military personnel a reason to celebrate With the “Disney’s Armed Forces Salute” offer, active and retired U.S. military personnel, including active and retired members of the United States Coast Guard and activated members of the National Guard or Reservists, can enjoy complimentary, multi-day admission into Disney’s U.S. theme parks. At the Disneyland Resort in Southern California: Through June 12, 2009, each active or retired member of the U.S. military can receive one complimentary three-day “Disney’s Armed Forces Salute” Park Hopper ticket valid for admission to both Disneyland and Disney’s California Adventure parks. During the offer period, active or retired U.S. military personnel also may make a one-time purchase of an adult or child threeday “Disney’s Armed Forces Salute Companion” Park Hopper ticket for up to five Family members (including spouse) or friends for the price of an adult one-day Park Hopper ticket.
and Water Park Fun & more options. This ticket is valid for five days of admission into the four Walt Disney World theme parks, plus a total of five visits to a choice of a Disney water park, DisneyQuest Indoor Interactive Theme Park or certain other attractions. During this offer period, active or retired U.S. military personnel may also make a one-time purchase of up to a maximum of five five-day “Disney’s Armed Forces Salute Companion” tickets (one theme park per day) for $99 per ticket, plus tax, for family members (including spouse) or friends. Contact the Fort Lewis Information, Tickets and Tours Office at 253-967-3085 for additional information. Restrictions and rules apply.
At Walt Disney World Resort in Florida: Through Dec. 23, 2009, each active or retired member of the U.S. military may obtain one complimentary five-day “Disney’s Armed Forces Salute” ticket with Park Hopper C
Feb. 1 pigskin plans?
Heroes Sports Lounge Located in the Cascade Community Center (Bldg. 2400), Heroes Sports Lounge offers multiple screens, free snacks and a cozy atmosphere for Wilson Rec Center your viewing entertainment. Enjoy a half-time buffet of pizza, spaghetti and salad, which will be available for $5.95. Club North Another option for game day is Club North, Bldg. 3-A-3 on North Fort. Enjoy free snacks (while they last), big-screen viewing and a halftime buffet of pizza, spaghetti and salad (for $5.95). Bring your friends and neighbors! For additional information on the Feb. 1 viewing events, visit us online at www.FortLewisMWR.com. Brought to you by AAMCO Tranmissions, COSTCO Lacey, Fort Lewis Ranger, USAA and Pioneer Services; no endorsement implied. Also, you can catch the entertainment and action from the pre-game show to post-game recap at Wilson Recreation Center. With a 72-inch screen, you won’t miss a play. Enjoy billiards, computer gaming and more in the adjacent game and computer rooms. Bldg. 11586 on North Fort Lewis
BOSS’s Valentine’s Day gift ideas Don’t let Valentine’s Day fly under the radar. Show that special someone how much you love them with roses, balloons and a teddy bear! Let BOSS play cupid by making these special deliveries convenient and affordable for you. BOSS will take orders through Friday, Feb. 6 for the annual Valentine’s Day deliveries. This year deliveries will be made on the 13th and 14th to accommodate anyone wishing to have a delivery made to an office on Friday the 13th. We will make house deliveries on both days as well. Our volunteers will be dressed to impress as they deliver beautiful roses or a gift (see gift ideas and pricing on page 2) of your choosing to the ones you love. Don’t hesitate on this special day; 4 let BOSS make it simple for you.
“I am spending Valentine’s Day with my wife.” Sgt. First Class Louis Vendrell, 5-2 SBCT
Toby Bartley / FMWR Marketing
and a 19-inch Toshiba LDC TV. Play trivia, try your hand at the football toss and munch on free snacks (while they last).
nax / FMWR How will you spend this u lli Ma M e gelica H n A Valentine’s Day? y b og to s a
t in g
Game day is upon us. Fort Lewis has options for fans trying to get in on the Feb. 1 action. Doors open at noon, and kick-off is at 3 p.m. Stop by for the chance to win one of many great prizes – two 7-inch Asus Eee PC laptops, two Nikon Cool Pix, two Apple iPod shuffles
We ask, you answer.
FMWR has you covered.
FMWR Focal Point
“My fiancé is just getting back from Iraq, so I will be spending Valentine’s Day with him.” Megan Rorabaugh, civilian employee
“I think that I am going to DisneyLand with my new bride.” Capt. (CH) Adam Tippery, 502d MI Bn.
“This Valentine’s Day my Soldier is deployed, so I will be sitting at home doing laundry or something.” Hope Topps, Family member
Texas Hold ‘em tournament
Club North is hosting a Texas Hold ‘em tourney each Thursday at 6:30 p.m. through March 19. Weekly entry fee is $6, and the weekly prize is a $50 gift card. The finals are March 25, and the grand prize is a trip to Las Vegas ($800 value). Players must be at least 18. More information is online at www.FortLewisMWR.com.
Operation Care Fair Join us for a free day of wellness and pampering with Operation Care Fair at the American Lake Community Center Saturday, Feb. 7 from 11 a.m. to 5 p.m. Get a massage, eat some tasty food and treats, get a mini-makeover, talk to healthcare professionals and fitness experts and much more for FREE! The stage is going to be alive with salsa dancing, live music, a fashion show, demon-
Opportunities available at Stone Education Center strations and an educational session about Feng Shui! Check out the Escape Zone if you are not into all of the pampering. There will be tons of great door prizes and fun freebies (while supplies last). This event is for men and women; mature children are welcome. Please take advantage of the free childcare that will be available at the event. Call or e-mail for a two-hour time slot reservation (space is limited). When registering, please provide your requested time slot, your name, your children’s names and ages, your CYS Services card number and your phone number. For more information about the fun and excitement and/or to register for childcare, please call the Special Events Office at 253-967-6744 or e-mail elizabeth. email@example.com. Proudly sponsored by Pacific Medical Centers, TriWest, Joint Base Financial Alliance and USAA; no endorsement implied.
2009 Women’s Conference Register through Friday, Feb. 20 for the “Stay Strong, Aim High” Women’s Conference, and join keynote speaker and certified financial planner June Walbert, Friday, March 13 at the Stone Education Center. Registration is mandatory, and the cost is $20. Registration booklets are available at various post locations and may also be downloaded at www.lewisfamilyfocus.com. This event is open to all ID cardholders, and affordable childcare and financial assistance grants are available. For more information, e-mail LewisWomensConference@ yahoo.com or call 253-507-4071.
Monthly spouse trip Enjoy a day of shopping at the Seattle Premium Outlets Wednesday, Feb. 25. Transportation leaves from the Family Resource Center at 8 a.m. and returns at 6 p.m. Free child care may be available with prior reservations by calling 253-966-2490. To register for the trip, call the FRC at 253-967-9496 beginning Wednesday, Feb. 11.
Team Lewis Night The New Year’s Resolution Check-up party is Friday, Feb. 27 at the Cascade Community Center from 3 to 6 p.m. Enjoy free food (while it lasts), fun games and great prizes. You must be at least 18 to attend and at least 21 to purchase/consume alcohol. For more information, call the BOSS Team at 253967-5636. Sponsored by FMWR, BOSS and the Joint Financial Military Alliance. No endorsement implied.
Spring cleaning? Recycle your unwanted items at the Spring Flea Market Saturday, March 7 from 10 a.m. to 4 p.m. at the American Lake Community Center. Booth space is available for all ID card holders: $10 for one six-foot table and two folding chairs. Call the Special Events Office at 253-967-5776 if you need
more space or floor space for large items. This event is for garage sale items only; no commercial resale please. Proudly sponsored by Crescent Realty, America’s Credit Union and the Fort Lewis Ranger. No endorsement implied.
Passport to Travel Plan your next vacation at the American Lake Community Center Wednesday, March 11. Join Information, Tickets and Tours and more than 40 travel-related vendors from 10 a.m. to 2 p.m. Call 253-967-3085 for additional information.
Tax preparation The Fort Lewis Tax Center is open to Soldiers, Families and retirees in Bldg. T6069 (across from the PX) through April 15. Hours are Tuesday through Friday 9 a.m. to 6 p.m. and Saturday 9 a.m. to 5 p.m. For more info, call 253-967-1040.
Recycle electronics at Fort Lewis Recycle Center Recycle your electronics – TVs, computer monitors, laptops, VCRs, hard drives, DVD players and stereos – at the Fort Lewis Recycle Center. Please first consider donating working items to the Fort Lewis Thrift Shop. The Fort Lewis Recycle Center, located on Nevada Street between 41st Division and N. 12th St. (across from the Commissary) is open Monday through Saturday from 7:30 a.m. to 4 p.m.
Stay tuned to www.FortLewisMWR.com and www. lewis.army.mil for information on Public Works’ Earth Day Poster Contest 2009 (open to Fort Lewis community 5th-graders).
Unit pride mock dining-in All spouses are invited to join us Tuesday, Feb. 17 at 6 p.m. at the American Lake Community Center. Win prizes for best costumes, most unit participation, best unit-inspired table decorations and most items donated to the Fisher House. The cost is $20 per person, which includes dinner and festivities. Tickets are pre-sold by Monday, Feb. 9 by either mailing to OSC Reservations, Box 340, DuPont, Wash. 98327 or in person at the OSC Cottage (Bldg. 4201 at the corner of West Way, Pendleton Ave. and Lewis Dr.) on Monday, Feb. 9 from 11 a.m. to 1 p.m. and 4 to 6 p.m. The CDC will have extended hours for childcare that evening. For more info, e-mail secondvicepres@ fortlewisosc.org or visit www.fortlewisosc.org.
The Annual Fort Lewis College Graduation Ceremony is Friday, Feb. 6. If you graduated in 2008 and did not have the opportunity to participate in your college’s ceremony, call 253-9649914 to find out how you can join this celebration. If you attend one of the on-post colleges and universities, be sure to apply for graduation with your school. On Friday, Feb. 6, counseling will be available from 8 to 9 a.m. Education Counseling is available at Stone Army Education Center (253-967-7174) Monday through Wednesday and Friday from 8 a.m. to 5 p.m. and Madigan (253-968-2707), Room # G-94-6 (ground floor/Reenlistment Office) every Tuesday from 8 to 11:30 a.m. and Thursday from 1 to 4:30 p.m. On-site education counseling includes GoArmyEd, MGIB information, scholarships/financial aid, tuition assistance, college information, chapter counseling and other education matters. No appointment necessary. At the Technical and Academic Resource Center, you may access the Internet, pursue distance learning programs, type term papers and prepare assignments, scan pictures/documents, produce slide shows for briefings/classes, setup/access free e-mail accounts, perform research from our CD ROM library, study from our educational CD-ROM collection (English and mathematics), make photocopies and print (please provide your own paper). Hours of operation are Monday through Thursday 8:15 a.m. to 10:30 p.m., Friday 8:15 a.m. to 4 p.m., Saturday 8 a.m. to 3 p.m. and Sunday 10 a.m. to 6 p.m., (closed on all federal holidays). For more information, please call 253-967-2171. As the nationwide leader in technology training, Giant Campus offers free on-site and at-home courses to the Fort Lewis community. These courses that typically cost as much as $699 are offered exclusively to Soldiers, Family members, USAR Soldiers, retirees and DoD civilians. For more information and class listings, please log on to http://fortlewis.giantcampus.com. Troops to Teachers briefing is Wednesday, Feb. 11 at 1 p.m. at Stone Ed Center. ROTC Green to Gold briefing is at Stone Ed Center Thursday, Feb. 19 at 1:30 p.m. Spouses of active duty Soldiers assigned to Fort Lewis are eligible to participate in the Military Spouse Career Advancement Account when seeking short-term training in certain fields. Attend an orientation at 10 a.m. on the second and fourth Wednesdays in February at the Ed Center. For more information, call 253-967-7174 or visit www.caa.milspouse.org. 5
Child, Youth and School Services
Fort Lewis Child, Youth and School Services
Child, Youth and School Services is a network of systems and programs through which Fort Lewis provides quality child and youth development options including full-day, part-day and hourly child care programs; beforeand after-school care programs; middle and teen programs; Family child care; team sports and outreach sports programs; and resource and referral for on and off post.
AAU basketball league Attention all 7th-graders
2 p.m. at Central Enrollment, Bldg. 2295 who might be interested in a • Come Scrap with Us Wednesday, Feb. competitive boys AAU basketball league. CYS Services Sports and 11 from 5:30 to 7:30 p.m. in the CYSS Fitness is holding open gym/skills Training Room in Bldg. 2013, Rm 230. Bring assessment on Feb. 7 at 10 a.m. any scrapbooking materials you may have and in the Teen Zone, Bldg. 2295. For pictures you want to put in the scrap books. information, call 253-967-2405. Instructors will provide additional materials. • Using Literature to Explore Science Family Child Care CYSS programs are designed to foster and develop Concepts Thursday, Feb. 12 at 6:30 p.m. in Army spouses living in Fort children’s physical, intellectual and socio-emotional capaLewis quarters interested in the CYSS Training Room in Bldg. 2013, Rm providing child care in their homes 230. Presented by Ft Lewis Parshould contact the Family Child ent to Parent. We have joined together to bring Army parCare Office at 253-967-7364. • Temperament, You’re Born ents quality, affordable Army-sponsored child FCC provides spouses both an With It! Wednesday, Feb. 18 opportunity to work and stay at care in their neighborhoods beyond the gates. home with their own children. at 6:30 p.m. in the CYSS Stop by and pick up an application Training Room in Bldg. 2013, at Bldg 2013.Those interested in Rm 230 bilities regardless of the setting or length of time in care. obtaining Family child care, should Army Child Care in Your Neighborhood call CYS Services Central RegistraContact the CYSS Registration and Information Office at tion at 253-967-2494. The Army is experiencing dramatic changes 253-967-2494 (Bldg. 2295 Corner of 12th and Bitar) for as rebasing and transformation decisions are admission criteria and registration requirements, includHourly care options made. Relocating Army Families often live offing children’s health requirements. CYS Services offers hourly child post and need quality, affordable child care opYouth Sports and Fitness care in two locations: the North tions where they reside. The Army Child Care The Sports and Fitness Program’s mission is to provide Fort Youth Center and Clarkmoor in Your Neighborhood program provides Armyprograms that foster the development of leadership, sportsHourly Care Center. For all CYSS sponsored off-post care as a supplement, not manship, teamwork skills and self-confidence. This program information and packet pickup, a substitute, to Army-operated on-post care. provides a variety of opportunities for parental and command call 253-967-2494 or visit the ACCYN is a joint adventure between Army Central Registration & Informainvolvement, and most sports programs are also offered as CYS Services and the National Association of tion Office in Bldg. 2295. part of the Washington State Special Olympics. For additional Child Care Resource and Referral Agencies. information, call CYS Services at 253-967-2494. We have joined together to bring Army parents SKIESUnlimited Youth Academy quality, affordable Army-sponsored child care Providing ground-breaking instructional programs that proin their neighborhoods beyond the gates. ACCYN mote exciting and unlimited learning possibilities, SKIESUncare options provide the same quality care and peace limited offers courses for Army children and youth of all ages. of mind as on-post child development centers and Fort Lewis SKIESUnlimited has instructional classes in the Family Child Care homes. Participating civilian child schools of sports, arts, life skills and academics. For additional development centers and Family Child Care homes information, call 253-967-4694. must meet standards comparable to those required in the Army CYS Services system. Like new centers Raindrops and Rainbows Parent & Child Play Center and homes on-post, these off-post centers and homes The R & R Center offers Army Families a place to play, will receive ongoing training and oversight as staff work learn and network. Parents and their children, birth to 5 year to achieve national accreditation and earn credentials. of age, may drop in and take part in a variety of fun activities. Families will pay reduced fees, comparable to those • Make playdough charged on-post. Fees are based on total Family • Work on school readiness or creative art skills income, with discounts generally given for multiple • Infant massage techniques, baby signs and songs children. For more information, visit www.cityofta• Meet other parents and children coma.org/childcare or call 253-967-2494. All CYS Services are available to Family members of military A CYSS early childhood professional will be on-site to personnel, retired military personnel and Fort Lewis civilian conduct activities or to assist you in activities of your choice. employees. Parents must stay at the center with their children and participate in activities. Call 253-967-2600/3056 for information.
Parent training opportunities Ever wonder why your child/youth did not come with a handbook, or why you don’t get parenting updates as they grow? CYSS will provide insight on a variety of parenting topics. Watch our Web site, http://fortlewismwr.com/ CYS.htm, for quarterly updates. Free child care will be provided at Clarkmoor Hourly Center (253-966-2491) for the parent education opportunities. • Baby Sign Wednesday, Feb. 4 from 1 to 6
Fort Lewis Libraries
What’s new at your Fort Lewis libraries The latest titles now available The Associate by John Grisham Black Ops by W.E.B. Griffin Bodies Left Behind by Jeffrey Deaver Charlemagne Pursuit by Steve Berry Cross Country by James Patterson The Gate House by Nelson DeMille Plum Spooky by Janet Evanovich The Private Patient by P.D. James Run For Your Life by James Patterson Scarpetta by Patricia Cornwell Seen It All and Done the Rest by Pearl Cleage Song Yet Sung by James McBride The Twilight series – Twilight, New Moon, Eclipse, and Breaking Dawn – by Stephenie Meyer is also available.
Mailbox will help parents, homeschoolers and child care providers with great ideas for lessons and activities. Nick Jr. has fun articles, games and activities, and, back by popular demand, Zoobooks has informative and fun articles about animals.
New title in Grandstaff Library’s military science collection
The Culture of War by Martin Van Creveld is available at Grandstaff and Crittenberger libraries. Van Creveld, probably the best and most important military historian writing today, brings his insight into exploring the many issues of war. Creveld argues against the notion that wars are fought only for political ends. War is also an end to itself and exercises a powerful fascination in its own right. The culture of war is, for better or worse, part of the human condition, he writes. He makes his case powerfully and convincingly with a rich mixture of historical and contemporary examples. Citizens and Soldiers alike will find this book novel, informative and thought-provoking.
Federal tax forms at your libraries For your convenience Grandstaff and Crittenberger libraries have 2008 federal tax forms, instructions and some publications. Most 1040 forms are available and are free. Reproducible federal forms dating back to 2003 are also available. You may print up to 10 pages from previous years at no cost. Grandstaff and Crittenberger have public copiers should you need more than 10 pages. Singlesided copies are 10 cents, and double sided copies are 20 cents. Additionally, public computers for Internet use are available to access the entire IRS library of forms and publications. Your print limit from our public Internet computers is eight pages per day. For additional information call 253-967-5889.
Fort Lewis Library System participates in Pierce County READS
Read the book everyone in the county is reading during Pierce County READS 2009! This year’s title, selected by the Pierce County Library System, is the best-selling “Three Cups of Tea” by nationally known, award-winning authors Greg Mortenson and David Oliver Relin. This is the story of one man’s mission
Come in and check out Book Patch Library
to promote peace one school at a time. Pierce County READS is a community involvement program where everybody in one place, at one time, reads, talks about, shares and enjoys the same book. The goal is to have thousands of people participating and coming together as a community, during the three-month program, which runs through March 28. As a community partner, all Fort Lewis Library System customers are encouraged to participate in Pierce County READS. We welcome your comments, suggestions and ideas concerning this program. This concept is an excellent avenue for us to share and express our commitment to literacy, education and the pure joy of reading. During the program, Pierce County libraries and some community partners will offer more than 40 free programs and events for you to attend on topics including literacy, mountaineer search and rescue, mountain climbing and volunteerism. Pierce County READS will conclude with David Oliver Relin giving a free presentation and book signing at Clover Park Technical College (Sharon McGavick Conference Center, 4500 Steilacoom Blvd. S.W., Lakewood, Saturday, March 14 at 7 p.m.) For additional information about Pierce County READS call 253-967-5889 or visit us at www.lewis. army.mil/dpca/library.
Library Lovers’ Month
February brings a month-long celebration of school, public and private libraries of all types. This is a time for everyone, especially library support groups, to recognize the value of libraries and to work to ensure that the nation’s libraries will continue to serve. For additional information on this Library Lovers’ Month, go online to www.librarysupport.net/librarylovers/.
We have new books for the entire Family to enjoy as well as old favorites to share again and again! New picture books: • Off to First Grade by Louise Borden • My Own Big Bed by Anna Grossnickle Hines • Norman the Doorman by Don Freeman New chapter books: • Emmy and the Incredible Shrinking Rat by Lynne Jonell • What the Dickens by Gregory Maguire • Upchuck and Rotten Willy by Bill Wallace • The Maze of Bones by Rick Riordan
Live Homework Help ™
Don’t miss out on an awesome new service the library is offering! Whether you are at home or in a Fort Lewis library, you can access help with your studies by signing on to www.lewis.army.mil/ DPCA/library from 2 to 9 p.m. every day. This service is completely free as a Fort Lewis Library customer! • Connect one-to-one with real tutors • Grades K-12, intro to college and adult learners • Math, science, English, social studies and a writing center
Don’t forget Story Time at Book Patch Library! Snuggle-up Storytime is held on the second Tuesday of each month from 7 to7:30 p.m. Family Storytime is held Wednesdays from 10:30 to 11 a.m. No registration is required for these story sessions. For additional information, call Book Patch Library 253-967-5533. – Georgia Cartner, Children’s Specialist, Book Patch Library
Explore the great outdoors with the Northwest Adventure Center’s top-rate outdoor program. This month’s trips include ski-n-snowboard, go-kart racing and more. Call 253-967-6263 to sign up for your adventure.
1, 22 FEBRUARY: TUBING AT THE SUMMIT – $31 We will travel to the tubing hill at the Summit at Snoqualmie for a great day in the snow. $28 for youth 6-12; $16 for children 5 and younger. Dress warmly, and get ready to go for a wild ride! Tubing is a blast for all ages. Meet at the NAC at 9 a.m. 1 FEBRUARY: SNOWSHOE GOLD CREEK POND – $30 Enjoy the beauty of winter as we head to Snoqualmie Pass for some hiking in snow. Come along as we explore the mountain in this unique fashion. Gear, guide, instruction, transportation and hot chocolate provided. Minimum age: 12. Meet at the NAC at 8 a.m. 4 FEBRUARY: INDOOR ROCK CLIMBING – $16 Join us as we head down to the Warehouse Rock Gym in Olympia. Climbing gear and transportation included. No experience necessary. Meet at the NAC at 5:30 p.m. 7 FEBRUARY: MILITARY APPRECIATION DAY AT THE SUMMIT – $32 Don’t miss the chance to ski or ride Snoqualmie for half price! Transportation and gear are provided. You will be fitted for your gear when you sign up for the trip. Lift tickets are not provided but may be purchased at the mountain. Have your own gear? Then just pay $16 for transportation. Meet at the NAC at 7 a.m. 7 FEBRUARY: SAILING IN SEATTLE – $15 Have you ever seen Seattle by sail? Now is your chance! Sail around Lake Union or Lake Washington driven by the wind. See the city lights and enjoy Seattle from this peaceful 8 setting. If you have ever wanted to get
your hands on the riggings and try sailing, you can do that too! Bring your lunch or snacks, and layer your clothes. Be prepared for all kinds of weather. Meet at the NAC at 9 a.m.
8 FEBRUARY: CROSS-COUNTRY SKI LAKE EASTON – $30 Combine short trails, rolling hills, groomed trails and beautiful views, and you have a great day of cross-country skiing at Lake Easton. Gear, transportation and instruction are provided. You will be fitted for your equipment when you sign up for the trip. Difficulty: Moderate. Time: 3 hours. Distance 5 miles. Minimum age: 12. Meet at the NAC at 9 a.m. 8 FEBRUARY: SKI-N-SNOWBOARD THE SUMMIT AT SNOQUALMIE – $32 Transportation only is $16. Join us for a fun day of skiing or snowboarding at The Summit. Transportation and gear are provided. You will be fitted for your gear when you register for the trip. Lift tickets are not provided but may be purchased at the mountain or at www.FortLewisMWR.com. Meet at the NAC at 7 a.m.
11 FEBRUARY: MILITARY APPRECIATION DAY AT CRYSTAL MOUNTAIN – $32 Don’t miss the chance to ski or ride Crystal for half price! Transportation and gear are provided. You will be fitted for your gear when you sign up for the trip. Life tickets are not provided but may be purchased at the mountain. Have your own gear? Then just pay $16 for transportation. Meet at the NAC at 7 a.m. 13-16 FEBRUARY: MOUNT BACHELOR SKIN-SNOWBOARD TRIP – $300 Join us for President’s Day weekend to Mount Bachelor in
Central Oregon. As one of the largest resorts in North America, Mount Bachelor offers skiers, snowboarders and Nordic skiers great conditions, plenty of snow, big terrain and short lift lines. Minutes from Bend, Ore., Mount Bachelor offers nearly 3,700 acres of varied terrain and is known for dry snow and the best skiing and riding in the Northwest. It also features four different terrain parks and an Olympic-size super-pipe. Mount Bachelor even offers tubing, snowshoeing and dog sledding for other winter activities. Trip includes three nights lodging at the Fairfield Inn, transportation and gear. Lift tickets are not included but can be purchased at the resort. Price is based on double occupancy of room. Prices are $428 for single, $300 for double, $258 for triple and $236 for quad. Meet at the NAC Friday at 8 a.m. 14 FEBRUARY: VALENTINE’S DAY MOONLIGHT SNOWSHOE GOLD CREEK POND – $30 Looking for something unique to do for Valentine’s Day? Join us as we enjoy the beauty of winter in a new light. Come along for a trek through the forest by the light of the moon! Make sure to dress warmly. Gear, transportation, headlamps, guide, instruction and hot chocolate provided. Minimum age: 12. Meet at the NAC at 5:30 p.m. 14, 22 FEBRUARY: KEEPER STURGEON FISHING CHARTER – $180 Join us on an amazing charter in the Portland area, where you will be hunting for keeper sturgeon, which are 42-60 inches long! You will be using light tackle, so be prepared for a battle. Your guide is an entertaining host who will
do everything he can to make sure you catch a fish, have fun and be safe. He will fillet your fish, and if you limit early, you can keep fishing catch-and-release! Bring your lunch, water and gear for the weather. We fish rain or shine as the deck can be covered and heated. Transportation, bait and tackle provided. Departure time TBA according to location. 15 FEBRUARY: SNOWMOBILE SNO CONE MOUNTAIN IN LEAVENWORTH – $175 Fun, action, beauty and excitement! For those seeking the most fun-filled winter excitement, check out this snowmobiling trip though the Cascade Mountains! We’ll take a guided snowmobile tour up Sno Cone Mountain in Leavenworth for a three-hour excursion. Ideal for the novice and expert alike! Everything is provided: snowmobiles, guide, outer suit and insulated boots. Price includes transportation and snowmobile tour. Dress in layers. Ski wear, boots, goggles, gloves, hat and sunglasses are ideal. Pricing is based on a single rider. Have someone who wants to go but doesn’t want to drive? Doubles are $105 per person. Kids 12 and above are welcome, but drivers must be 16 years or older. Meet at the NAC at 7 a.m. 15 FEBRUARY: HORSEBACK RIDING – $70 We will be heading to Elbe, a town in the outskirts of Mount Rainier National Park for a two-hour guided afternoon horseback ride. No experience is necessary for you to participate in this trip. Bring the entire Family along for a great day; all children ages 7 and up are welcome. Space is limited, so sign up quickly! Meet at the NAC at 9:30 a.m. 16 FEBRUARY: INDOOR GO-KART RACING – $50 Join us for some fast-paced wheel-to-wheel kart racing at the Grand Prix Raceway. Check out your lap times on their computerized timing system at the end of each race. The price includes three 20-lap races and transportation to the track. Limited food is available for purchase at the track. Meet at the NAC at 11 a.m. 18 FEBRUARY: ICE SKATING AT SPRINKER REC CENTER – $15 Join us for a fun Family trip to the indoor ice area at Sprinker Rec Center. This trip includes transportation and skate rental. All ages are welcome. Meet at the NAC at 10 a.m. 21 FEBRUARY: BALD EAGLE FLOAT TRIP – $50 Many people will never get to see the
majestic bald eagle in its natural habitat. We could view up to 200 on this one trip. Join us as we float down the docile Skagit River in a large stable raft among one of the largest concentration of bald eagles in the continental United States! Dress warmly, bring rain gear and don’t forget your camera! No paddling needed; let us do the work as you view these majestic animals. Meet at the NAC at 7 a.m. Children 16 and younger are $25. Minimum age is 5. 21 FEBRUARY: BELLA DONNA SNOWSHOE COMMONWEALTH BASIN – $30 The Bella Donna series of trips are for women and led by women. Join us as we head to Snoqualmie Pass to explore the Commonwealth Basin. This is a chance to learn or practice your snowshoeing skills in a safe environment free of competition or judgment. Bond with other women while having fun and getting out into the amazing Pacific Northwest. This trip is open to ladies of all experience levels. Gear, guide, instruction and transportation are provided. Your guide will also have hot chocolate and tea available
for you to warm up in the snow! Minimum age: 12. Meet at the NAC at 8 a.m. 22 FEBRUARY: CROSS-COUNTRY SKI KEECHELUS LAKE – $30 This will be a great day in the snow-filled Cascades spent skiing along Keechelus Lake near Snoqualmie Pass! This area has groomed trails, making it an excellent place for skiers of all abilities. Gear, transportation and instruction are provided. You will be fitted for your gear when you register for the trip. Minimum age: 12. Meet at the NAC at 9 a.m. 28 FEBRUARY: SKI-N-SNOWBOARD CRYSTAL MOUNTAIN – $32 Transportation only is $16. Join us for a fun day of skiing or snowboarding at Crystal Mountain. Transportation and gear are provided. You will be fitted for your gear when you register for the trip. Lift tickets are not provided but may be purchased at the mountain or online at www.FortLewisMWR.com. Meet at the NAC at 7 a.m. • If you have your own group and would like to schedule a private trip, call us! We do customized trips! • Location of trips subject to change. • Participants 17 and under must be accompanied by a parent or guardian. Check with program staff for specific age requirements for each trip. • Register at the Northwest Adventure Center in advance on North Fort seven days a week from 9 a.m. to 5:30 p.m. Pre-registration is required for all trips. • For more information, call 253-967-6263 or send e-mail to firstname.lastname@example.org.
2009 Sports & Fitness Special Event Schedule March 14 – St. Patty’s Day 5K & 10 K Run March 28 – Extreme Mountain Bike Race #1 April 3 – Army vs. Air Force Basketball Game April 25 - Family Airfield 4.3 Challenge May 9 – Body Building Competition May 16 – Down & Dirty 5K Mud Run #1 June 13 – Sound to Narrows June 20 – Triple Threat Triathlon Series #1 July 4 – Down & Dirty 7K Mud Run #2 July 18 – Triple Threat Triathlon Series #2 Aug. 22 – Triple Threat Triathlon Series #3 Sept. 12 – Army Half-Marathon Oct. 3 – Extreme Mountain Bike Race #2 Nov. 21 – Turkey Trot 10K Run Dec. 4 – Army vs. Navy Flag Football Game Dec. 12 – Santa Shuffle and Reindeer Dash More information: www.FortLewisMWR.com or 253-967-2604
Food and fun with Family & MWR clubs
Coffee fanatics, golfers, sports fans and those with appetites may all find what youâ€™re looking for with Fort Lewis Family & MWRâ€™s hot spots. Grab your co-workers for lunch and your friends for a night of fun and check out all of our locations!
Madigan CafĂŠ, Bldg. 9903 Dance the night away to Latin music every Friday from 9 p.m. to 3 a.m. at Latin Sensations. 253-964-4054 (7 a.m. to 1 p.m.) or 253-964-1209 Heroes Sports Lounge, Bldg. 2400 With the NFL Sunday Ticket, you can watch all the play-off games on the big screen with your friends. The bar opens at 3 p.m. and closes only when the action ends. Happy hour specials start at 3:30 p.m. 253-964-0331 Especially Espresso Shops Stop by one of our three locations for a variety of hot and cold drinks to include Battle Bean coffee. Food items also available. 253-964-8838, Bldg. 2166 across from Waller Hall 253-964-8837, Bldg. 11589 on North Fort Lewis 253-964-8152, Stone Education Center Club North, Bldg. 3-A-3 (North Fort) Listen to R&B music Friday nights and country
favorites each Saturday from 7 p.m. to 2 a.m. Old Skool Fridays, with a casual atmosphere, appetizers and music courtesy of Lady Scorpio, has relocated to Club North. 253-964-0144 American Lake Community Center is home to Five Star Catering, where you can turn if you have a special event that needs catering. Office hours are Tuesday through Friday 9 a.m. to 5 p.m. and Saturday from noon to 4 p.m. You are invited to join us Thursday, Feb. 19 from 5 to 8 p.m. for the famous German Buffet. The cost for adults is $14.95; children 4-10 eat for $6.95 and children 3 and under eat free. Please call for reservations, which are highly recommended. 253-964-1209/2769 Eagles Pride Golf Course is operating under Winter hours and open-play golf. 253-967-6522 The Cascade Community Center invites Families of deployed Soldiers to enjoy dinner, free games and fun activities with the monthly Family Night. For future dates, times and additional information, visit www. FortLewisMWR.com. Make reservations by calling 253-967-4986.
UFC Fights If you like mixed martial arts and combatives, FMWR has an event for you! UFC fights are available on the big screen at Club North and Heroes Sports Lounge. Order a cold beverage, and watch the undercard fights before the big match-up. Visit us online at www.FortLewisMWR.com for details. Russell Landing CafĂŠ, Bldg. 8981 Russell Landing will undergo renovations. Visit www.FortLewisMWR.com for closure info. 253-966-0400 From the managerâ€™s desk
Bowl Arena renovations update Things are coming along well with the Bowl Arena renovations. As you can expect with the weather, there have been a few delays; however, Centennial Contractors has been doing a great job of catching up. As of right now, we plan to be open in February. And yes, that is February 2009. I cannot give an exact date, but the updates will be posted online at http://fortlewismwr.com/bowlarena.htm. If you have any questions, please feel free to e-mail me at email@example.com Hope to see everyone soon! â€“ Janet Foster, Bowl Arena manager
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Outside the gates
In addition to the special events Fort Lewis Family & MWR offers, local communities host events you are welcome to attend. Visit us at www.FortLewisMWR.com and check the events listed below for ideas. ALL MONTH:The Lion King This full-length play is complete with costumes and lights. Paramount Theatre; schedule and prices: 206-467-5510 ALL MONTH: Pike Place Market Food Tour Visit one of the best open-air markets in Washington, and enjoy some delicious food with Savor Seattle’s guided walking tour. Pike Place Market; more info and tickets: 1-800-838-3006; savorseattletours.com FEBRUARY 7: Daddy/Daughter Sweetheart Dance Fathers are invited to indulge their
ranges from $22 to $70 a ticket. Marion Oliver McCaw Hall; 206-441-9411 daughters in a night of magic. The cost for the dance is $20 per couple and includes refreshments and dancing. Preregistration is required. Puyallup’s Pioneer Park; 253-841-5457 FEBRUARY 7-8: Pinocchio This delightful story of a young puppet learning to become a real boy comes alive through the music and ballet of the Northwest Ballet Company. The cost
FEBRUARY 8: Romantic Passion Lend your ears to the luxurious sounds of the Olympia Symphony. The romantic music will wisk you away to a peaceful place where love flows freely. Performance begins at 7 p.m. Washington Center for the Performing Arts; tickets: 360-753-8586; olympiasymphony.com FEBRUARY 14: Sweetheart Dinner Show your significant other some love with a fabulous meal this Valentine’s Day. Northwest Trek Wildlife Park; Reservations and prices: 360-832-7166; nwtrek.org
FEBRUARY 14-16: Kids ‘n Critters Naturefest Fun activities and park trams run throughout the day. Buy one regularly priced adult ticket and get up to four kids’ admission tickets free. Northwest Trek, open at 9:30 a.m.; 360-832-6117; nwtrek.org FEBRUARY 19: Dr. MLK: From Slavery 2 Dreams 2 Presidency Stroll through some of American history’s biggest milestones. Washington State History Museum; 1-888-238-4373 FEBRUARY 19-22: Winter Bluegrass Music Festival Enjoy music, dance and workshops located throughout various hotels in downtown Tacoma. Hotel Murano; 253-428-8056; wintergrass.com – Compiled by Angel Hogan The appearance of these events does not constitute an endorsement of any business, organization or event by the U.S. Army, Fort Lewis or FMWR. Events subject to change without notice. Call number listed for entry fee and details.
Army Community Service
Parenting advice, playgroup with New Parent Support Program
Are you a first-time parent expecting a baby? Are you the parent of a toddler whose terrible two’s are trying your patience? Do you have more questions than answers? If so, the New Parent Support Program is a place where you can turn for help.
Common Sense Parenting One of the classes offered by the NPSP is Common Sense Parenting. Here are some questions concerning common scenarios that provide insight to the parenting skills taught in this class. • Are you tired of having to ask your child three times to do something? The New Parent Support Program is a free • Have you ever asked your child not to do home-based parenting education program. A something, and then he went ahead and did professional team of licensed clinical social it anyway? workers and registered nurses provide edu• Has your child ever made you so upset cational and supportive services to expectthat you forgot what you really wanted to ant parents, new parents and Families with talk about? children 0-5 years of age. All services are • Does your children’s whining, arguing or confidential. NPSP is located in Bldg. 2013-B refusing to cooperate wear you out? in Room 334 on the third floor. Office hours are Monday through Friday from 8 a.m. to • Do you wish you could learn how to 4:30 p.m., and the phone number is 253-967praise your child more? 7409. You may pick up a request for services In just a few short sessions, parents can form from the office or go online to come to feel they are in charge of their www.fortlewismwr.com/npsp.htm. Families in a positive way. By building on This class was very helpful in giving me a existing parbetter understanding of the workings of my enting skills or little one’s mind and ways to help him thrive. learning new ways to deal with children’s problem behaviors, Common Sense Parenting helps Families work and stay together to become a strong and healthy Family. The classes are free and are led by trained facilitators committed to helping parents create
a positive and healthy environment in which both children and parents can thrive. “Parents express gratitude to have learned simple and clear parenting techniques in a seven-week period, and parents with newborns express a desire to return to the class when their child becomes a toddler,” says Tricia Vail, Lead Home Visitor of the NPSP. New mom Kaitlin Staidle signed up for Common Sense Parenting and has great things to say about her experience. “I loved the Common Sense Parenting class. As a new mother I felt that this class was very helpful in giving me a better understanding of the workings of my little one’s mind and ways to help him thrive. “I was a little worried that the class would not be very practical or would try to sway parents away from discipline, but it was quite the opposite,” explains Staidle. “They really bridged the gap and gave light to understanding appropriate behavior and appropriate discipline for pre-toddler and toddler-age children. “There was not just one instructor, but three, and they all gave different ideas and sometimes different opinions, which was very helpful, as well as an open discussion for all the parents to talk about what they were doing or their ideas on the subject at hand. Play Mornings The New Parent Support Program also hosts Play Mornings. Bring your young children ages 0-5 years, to play and meet other Fort Lewis moms and dads. The NPSP provides therapeutic play activities and toys. Play Mornings are FREE and are held at Summit Arena Skating Rink (Bldg. 2275) on Liggett Avenue on Fridays from 10:30 to 11:30 a.m. Call 253967-7409 for more information. – Kate Mullinax, FMWR Marketing
Army Family Team Building is looking for volunteers interested in becoming instructors and volunteer program managers.The next Instructor Training Class is April 1316. Levels I, II and III must be completed prior to the IT training and can be taken in any order. • Level I is scheduled for Feb. 4-5, March 4-5 and April 1-2 • Level II is offered March 17-19 • Level III is set for Feb. 18-20 Classes are conducted in the ACS Annex classroom, Bldg. 2166. f you are already an AFTB instructor or Master Trainer, we’d love to have you join us. Call 253967-2382 for information.
Have your voice heard with Get acquainted with military life and lingo. Army Family Team Building: 253-967-2382/7166 Customer Management Services Program customer feedback mechanism for on-post programs and services. Info: 253-967-0052 or firstname.lastname@example.org. Army Emergency Relief is the financial and educational assistance program. Call 253-967-9852/7166 (emergency cases during evenings/weekends: 1-877-272-7337), www.aerhq.org Support services and classes with the Financial Readiness Program: 253-967-3525/7166. Employment Readiness Service enhances career opportunities: 253-967-3538/7166. Assistance with PCSing from the Relocation Readiness Program. Attend monthly Newcomers Orientation at American Lake Community Center (usually the last Tuesday of each month). Info: 253-967-3628/7166. PCSing? Kitchenware, futons and more from the Loan Closet: 253-967-3635/7166. Personal/Family readiness training and assistance available through the Mobilization & Deployment Readiness Office: 253-967-9916/7166. Make a difference. Volunteer. Applications taken online through www.myarmylifetoo.com. Army Volunteer Corps: 253-967-2324. Prevention and education concerning domestic violence, child abuse and sexual assault offered by the Family Advocacy Program. Includes New Parent Support Program & Victim Advocate Program: 253-967-5940/5901. Support and assistance to all Soldiers and Family members with special needs through the Exceptional Family Member Program: 253-967-9704/9705/3451/3520. Confidential assistance with deployment/reintegration, marriage/relationships, parenting, stress, anxiety, grief, loss and daily life issues through the Military and Family Life Consultants: 253-495-8425. Soldiers and their Families stay connected with the help of an online forum, multimedia resource facilities and video messengers at the Center of Excellence: 253-967-3314.
Help us improve our customer service and facilities
The Interactive Customer Evaluation We value your system is a major component in profeedback. viding individual feedback as part of Please submit the Customer Management Services your comments program. It provides direct feedback to ice.disa.mil. of services received by individuals and promotes rapid interaction between service providers and the customer. It is time to thank all of those who have used the ICE system here at Fort Lewis, for taking the time to submit an ICE comment after receiving service from one of our many service providers. Every comment that is received is reviewed, and, as appropriate, a service is improved based upon the comment. Comment cards can also allow an individual to receive recognition for his or her outstanding customer service, and best practices are developed and shared with all service providers on Fort Lewis. As mentioned last month, the overall satisfaction rate is improving. For the period of October through December 2008, the satisfaction rating was 86.7 percent. This was the first three-month period where each month’s satisfaction rating exceeded 85 percent. Now let’s ensure that we improve the services even more. Every service provider comment card has six standard questions that need to be answered – four of them being extremely important to determining the satisfaction rate and providing information to improve services. These are the questions that really need to be answered in addition to providing helpful comments and suggestions. They rank in the following order: • Were you satisfied with your experience at this office/ facility? This is the number one question that needs to be answered. It is the starting point for determining if there were any problems or concerns. • Did the product or service meet your needs? Again the “yes” or “no” is important to understanding your other answers and comments. It answers the question of “Did we do our job?” • Employee/Staff Attitude. This helps us manage our overall customer service training and employee development. • Timeliness of Service. Your time is important to us. We do not need to waste your time, and we need to maximize the number of individuals we can serve during the limited time we have. With the population of Fort Lewis growing, the number of individual and Families using the services increases daily without any increase in our capabilities. Time is important. The hours of operation are often driven by the number of individuals assigned to a service and also the work that is done behind the scenes. Let us know if you believe they do not meet your needs. We are constantly reviewing them with you in mind. Also, as Fort Lewis grows, we may not have any control over the facilities we have. Please continue to let us know how they assist in providing your service. We use the information to improve and build new facilities. As always, ICE is accessible online through various Fort Lewis Web sites. From the Fort Lewis home page, www.lewis.army.mil, customers may click on the ICE logo to be forwarded directly to the Fort Lewis ICE site. Customers may also go directly there with the following link: http://ice.disa.mil/index.cfm?fa=site&site_id=348 to go there directly. The ICE system is monitored daily to ensure customers requesting a response receive their response within three working days. And again please answer all the questions; they help us in pro13 viding you the best service possible.
Exercise success S
Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart. Here are some tips for exercise success: • If you’ve been sedentary for a long time, are over weight or have a high risk of coronary heart disease or other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program. • Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine. • Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity. • Find a convenient time and place for activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
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• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise and to ask about your progress? Should they participate with you or allow you time to exercise by yourself? Do you want them to be understanding when you get up early to exercise? Would you like them to spend time with the children while you exercise? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children. • Don’t overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes. • Keep a record of your activities, and reward yourself at special milestones. Nothing motivates like success! – American Heart Association
I Corps Readiness Outcomes & Wellness Service Healthy snacking ideas Snacking isn’t necessarily bad if you do it in moderation and make healthy choices. Healthy, good-for-you snacks can be a part of a healthy dietary pattern, which is what you need to truly live fat-sensibly. To snack the sensible way, choose nutrient-rich snacks like those listed below. Crunchy snacks • Apples and breadsticks • Carrot, celery and green pepper sticks • Zucchini circles • Radishes • Broccoli spears and cauliflower • Unsalted rice cakes Thirst quenchers • Fat-free milk • Unsweetened juices • Low-sodium tomato or mixed vegetable juice • Water Munchy snacks • Unsalted sunflower seeds • Whole-grain breads or toast • Cherry or grape tomatoes • Low-fat or fat-free cheese • Plain, low-fat or fat-free yogurt • Bagels • Unsalted almonds, walnuts and other nuts Sweet snacks • Fresh fruit and unsweetened canned fruit • Thin slice of angel food cake • Baked apple • Raisins • Dried fruit gelatin gems • Frozen bananas and grapes • Low-fat or fatfree unsweetened fruit yogurt Hot snacks • Clear soups, such as homemade or lowsodium canned vegetable or tomato soup • Cocoa made with nonfat milk – American Heart Association
How to: cope with stress
Stress is a fact of life, but it need not be a way of life. There are many things in life that you can’t control but very few that you can’t learn to manage, including the negative aspects of stress. The positive aspect of stress is that it can help you concentrate, focus and reach peak performance. Many people do their best work when under moderate pressure. Then, when the challenge has been met, they take time to relax and enjoy their achievement. This relaxation response enables them to build up the physical and emotional reserves to meet the next challenge. Stress becomes Are you stressed? Do you know what to negative when you do if you are? Stress management classes stay uptight are available through the Fort Lewis Famand don’t ily Advocacy Program. Call 253-967-5901/5940 – or can’t – for assistance with managing your stress. relax after meeting the challenge. Too much stress can leave you tired, irritable, angry, tense, anxious, frustrated and depressed. Chronic, ongoing stress can lead to emotional problems and physical illness. The first step to managing stress is to become aware of the things that cause your stress. Once you realize what causes your stress, try to focus on how your body feels under stress. Listen to your body for signs such as irritability, headaches, a knot in your stomach, tensed muscles, clenched teeth, cold or clammy hands or other symptoms that tell you are under stress. There are many potential causes of stress both at home and in the workplace and many different bodily reactions to stress. The many potential solutions include: • Recognize when your body is telling you it’s time to take a break. • Learn any of the wide variety of relaxation techniques such as deep breathing, stretching, meditation, clearing your mind, progressive muscular relaxation, visualization, etc. • Improve work habits, such as learning how to manage your time better. • Avoid the circumstances that create stress. • Adjust your priorities, and decide what is most important in your life. • Adopt more realistic career goals. • Resolve not to let yourself be provoked or upset by others’ behavior. • Talk out problems with a friend or supervisor. • Go out of your way to improve relationships with Family, friends, co-workers and supervisors. • Develop a healthier or more positive lifestyle with good nutrition and appropriate exercise. • Seek professional help. A mental health counselor can help you find and implement the right solution for your particular problem. If the cause of your stress is not easily recognized or manageable, you may feel overwhelmed, depressed or helpless as if there is no way out. If this describes your situation, you may need medical assistance to help you cope with these feelings. Your security office is concerned about stress in the workplace, because too much stress or chronic stress can lead to poor judgment. No employee ever exploded in violence, committed suicide, stole government property, became a spy or engaged in any other destructive or self-destructive behavior because they were happy and relaxed. They were stressed out and desperate. A safe and secure office environment is one in which employees know how to recognize and manage the negative aspects of stress. Additional information is available from your doctor or local counseling service. – USDA 15
Published on Dec 16, 2009