From Fort Lawton to war in Korea - 70th Infantry Division Association

70th Regional Support Command
From Fort Lawton to war in Korea
The commander's intent
The American Army is characterized by our ability to
conduct operations in a decentralized manner and still
have confidence in the outcome. A key component of this
ability is the concept of "the commander's intent." This
statement of intent is the commander's clear statement
of what specific, intermediate objectives must be achieved
to meet the organization's mission, and a visualization of
the end state. With an understanding of these points,
subordinate leaders can plan the operation and individual
soldiers can understand how their tasks fit in the whole
operation. In our Army's most complex operations, this
statement of intent is found in paragraph 3a of the operations order.
The 70th RSC completed a major operation at Fort
Lawton this June. Titled the "Spirit of the Northwest," it
featured a series of celebratory and commemorative
events with participation by our units, veterans, the com- ·
munity and the press. Separate activities were conducted
to celebrate the 225th birthday of the U.S. Army, commemorate the 57th anniversary of the activation of the
70th Infantry Division, open the new $12.4 million Fort
Lawton Army Reserve Center, and honor over 100 veterans with medals for their Korean War service. When we
began planning these multiple activities last January, I
provided my intent for a series of events that would demonstrate the Army value of Honor. I was expecting all
participants at the envisioned end state to have a clear
understanding of the subject and a stronger feeling of pride for their
Army. Each event was
designated a sponsor, a
team of supporters was
assembled, and the RSC
chief of staff coordinated
the developments through a series of in-process reviews.
The Spirit of the Northwest concluded on June 25
with a ceremony commemorating the 50th anniversary
of the outbreak of the Korean War. When asked for my
input to the after action review, I remarked that our soldiers, employees, families and friends had met or exceeded
my intent in each event. Of course any AAR identifies
aspects that should be sustained or improved. But what
I had intended and what we achieved were right on the
mark.
In future columns I will offer comments to assist you
in understanding and executing my intent. Each of you
should be sure you understand your immediate
commander's intent for the activities in which you are
engaged-whether it be training, maintaining, or caring
for soldiers. If you have any question, be sure to seek
clarification. At the end of your task, you want to be sure
you have made your best contribution.
Trailblazers! -Maj. Gen.JamesM. CollinsJr.
***
Command celebrates Army's 225th birthday
FORT LAWTON, Wash.- OnJune24
at Trailblazer Field, with troops in formation, the 70th RSC celebrated the U.S.
Army's 225th birthday. The event included
a wreath-laying ceremony in the nearby
Fort Lawton Cemetery, honoring fallen
comrades here and throughout the world.
The Sno-King Chapter 423 Honor
Guard ofthe Vietnam Veterans ofAmerica
fired a rifle salute over the graves as two
buglers, Greg Olson, Army, and Steve
Brown, Navy, one at Trailblazer Field,
played echoing "Taps." The members
shown here, left to right, are: Robert
Weslander, Marine Corps; Jon Naff, Marine Corps; Dan Daniels, Navy; Greg De
Los Santos, Navy; and Rob Hitchings,
Army.
Afterward in Leisy Center, Maj. Gen.
James Collins Jr., commanding general of
the 70th RSC, cut the Army's birthday cake
with a saber. (Photo by Ed Quimby)
***
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June/July 2000, Three Star Final
WHAT'S INSIDE •••
Fort Lawton during the Korean War...4
Commemorating the Korean War........ 6
Celebrating the 70th Infantry...............S
New Reserve center open.................... lO
Wineland wins leadership award ....... 12
News in brief......................................... 13
Van Eaton gets posthumous medal. ... 14
Asian Americans recognized............... IS
On the cover: Mter processing through Fort
Lawton, soldiers board troop ships at Pier 91
in Seattle. Members of all services headed for
the Korean War
shipped from several West Coast
ports. Pier 91 was a
major embarkation point. (Photo
courtesy of the
Kiehl Collection)
See story, page 4.
June/July 2000
Volume 33/3
The Three Star Final is an unofficial publication under the provisions afAR 360-81,
published monthly by the Public Affairs Office, 70th U.S. Army Regional Support Command. The telephone numbers are (800) 347-2735, extension 3026, and (206) 281-3026.
Views and opinions expressed in the Three Star Final are not necessarily those of the
Department of the Army. The Three Star Final is produced using offset lithography with a
circulation of 4,000. We welcome letters to the editor and encourage submission of articles
and photos. The editor retains editorial discretion. Address submissions to:
HQ, 70th RSC, ATTN: AFRC-CWA-PA
(Three Star Final)
4575 36th Ave. W.
Fort Lawton, WA 98199-5000
E-mail: [email protected]
Commanding Generai.. .....................•................. .. Maj. Gen. James M. Collins Jr.
Public Affairs Officer..................... ........ ...... ..... ... .... .. .... ....... .. Capt. Tonja Williams
Deputy Public Affairs Officer.......................................... .... ...... ............ Pam Briola
Editor, Three Star Finai. ................................... .... ... ............................. Ed Quimby
Office Staff......... .... .......................... Scott Handley, Master Sgt. Nestor Tamayao
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June/July 2000, Three Star Final
F om the editor
The Three Star Final is looking for contributions from
writers, photographers and illustrators. Would you like
to see your work published? Submit it to us and get your
name into print. You'll also be providing valuable public
affairs support to your unit and community.
In addition to using command contacts as needed
and sometimes receiving unsolicited information from
various sources, we rely on unit members and others in
the citizen-soldier community to be our journalistic eyes
and ears. We cover as much as we can but can't be everywhere. We rely on you to help us bridge that gap.
Anyone inspired to serve the cause can submit material to this magazine. Potential subject areas include
unit training, community activities, any news of interest to Reservists, retirees, families and friends, sports
and recreation, arts and entertainment, education and
careers, and much more.
If contributing a story or photo doesn't suit you, provide us the skeleton of an event and a point of contact so
we can flesh out the scene. Just remember the "five Ws"
of journalism:
• Who (full name, rank, unit, characterizing details)
• What (name, details and description of event)
• Where (name of location, city, state, country)
• When (date, time if relevant)
• Why (explanation of situation or person's action)
• and sometimes How.
But if you only have a short announcement, a story idea .
or a heads-up about an event, we'll take that too.
Call, write, e-mail or stop by the office. Ask for a copy
of the submissions guidelines for the Three Star Final.
It offers valuable tips on writing and photography. Contact information is in the masthead at left.
A fringe benefit of submitting to us is that we market pieces to national magazines. Sgt. 1st Class Rich
Bartell's article and photo from these pages on the Reserve military police patrols at Fort Lewis appeared in
the Spring issue of Army Reserve. Our article and photo
on Company A, 5/159th Aviation Regiment's search and
rescue missions on Mount Rainier were in the June issue of Soldiers . -Ed Quimby
***
3
How the Korean War
came to Fort Lawton
By Ed Quimby
70th RSC Public Affairs Office
Above, the South Gate, a familiar
landmark for soldiers coming to
and going from Fort Lawton during
the Korean War era, no longer exists. This view is from a postcard
once sold at the post exchange. Below, soldiers bound for Korea board
a Greyhound with their duffel bags.
The bus carried them from Fort
Lawton to what is known as Pier 91,
located on Elliot Bay, where they
boarded troop ships. Other piers in
Seattle were sometimes used as
well, but the majority of soldiers,
sailors and Marines processing
through the fort went to Pier 91.
(Photos courtesy of Keith Penman)
4
pivotal role.
But processing troops overseas
was hardly a new role for this U.S.
FORT LAWTON, Wash.- On Army fort. Born on about 700 acres
June 25, 1950, with the consent of more than 100 years ago to protect
Soviet premier Joseph Stalin and Puget Sound, Fort Lawton had gone
China's Mao Tse-tung, North Ko- through several incamations during
rean premier Kim II Sung ordered its life on Magnolia Bluff. Yet the
troops across the 38th Parallel into shifting priorities over the years ofSouth Korea, launching the Korean ten involved training and mobilization.
War.
On the same day this year, the
In the early years the fort had
served
as a replacement depot for
70th RSC commemorated the 50th
anniversary of that invasion. Re- deployments to Alaska, Hawaii and
lated commemorations were also the Philippines. During World War
held at Seoul, South Korea's capi- I the fort had provided training for
tal, the Korean War Veterans Me- infantrymen. As early as 1916 the
morial in Washington, D.C., Fort companies at Fort Lawton were reLewis, Wash. , and numerous other ceiving some Reservists into their
lt>cations.
ranks.
Three days after the war began,
With the onset of World War II,
North Korea had captured Seoul Fort Lawton became much more acand continued to advance south- tive. It trained small support units
ward. The United Nations Security and prepared soldiers for shipment
Council authorized the formation of overseas. To accommodate these
a U.N. force, commanded by Gen. troops, scores of new buildings were
Douglas MacArthur, to maintain hurriedly constructed- barracks,
South Korea's independence. Even- mess halls, warehouses, new hospitually, troops from 22 nations com- tal bays, recreational facilities and
prised the U.N. force.
more. As a point of embarkation, the
For the mobilization of Ameri- post ranked fourth in the United
can forces to Korea, Fort Lawton States for volume of troops. In 1944
and Seattle, a major port of embar- up to 20,000 soldiers were here in
kation on the West Coast, served a barracks and tents.
For troops on
their way home after the war, it became a return processing center.
Troops also continued to be processed
out for overseas occupation, including
to stations around
the Pacific and in
Alaska.
So when North
Korea invaded
South Korea in
1950, it was not a
stretch for Fort
Lawton to become
a major port of embarkation for the
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June/July 2000, Thr ee St a r Fin a l
Above, soldiers pass in review on the former Fort Lawton parade ground, now part of Discovery Park.
(Photo courtesy of Keith Penman) Below, soldiers just back from the Far East wait in long lines outside
the post's mess hall, now long gone, for a fried chicken dinner. (Photo courtesy of the Kiehl Collection)
Korean War, as it had been in World
War II.
War-bound soldiers typically arrived by train and stayed at the fort
over several days while staffers processed them and their paperwork.
They stayed in the barracks, used the
mess halls, recreational and medical
facilities. Then they boarded buses or
trucks down to the troop ships that
were tied up to what is now known
as Pier 91 on Elliot Bay and began
the two-week ocean voyage to Korea.
Fort Lawton processed complete
units through to Korea, and after
staggering losses early in the war,
resupplied units already in country
with more men and material. In July
~
1951, a particularly busy month, the
post sent the equivalent of three divisions to Korea. It also processed
returning soldiers.
When the Korean War cease-fire
occurred-with the armistice on July
27, 1953-an estimated 95,000
United Nations Command soldiers
had died, including 36,940 Americans. Another 103,284 Americans had
been wounded. There were 8,17-6
Americans missing in action and
7,000 taken prisoner of war, of which
an estimated 51 percent died. Because a peace treaty was never
signed, technically the Korean War
has not ended.
In 1953 the Personnel Processing
June/July 2000, Three Star Final
Center at Fort Lawton was relocated
to Fort Lewis, Wash. In the mid-1950s
the post quieted down. The Returnee
Reassignment Station of the center
remained at Fort Lawton until1959, •
processing all troops returning to Seattle from various points overseas.
But many of the World War II structures were demolished and many of
Fort Lawton's functions were transferred to Fort Lewis.
Then in 1975 the active Army
withdrew its men from the post. Hundreds of acres were declared surplus
and transferred to the Seattle Parks
Department. Fort Lawton became the
Army Reserve installation that remains to this day.
***
5
70th RSC remembers 'forgotten war'
With the 104th Division Band behind, Sen. Paull
Shin addresses the Korean War service medal recipients. (Photo by Cpl. Andy Vanderhoff, 304th
Mobile Public Affairs Detachment)
the war broke out, One day when an American convoy
passed by, he said, one of the soldiers put a hand out and
brought the boy into the truck-a simple gesture that
forever changed Shin's life. The soldier later adopted the
boy and brought him to America, where Shin, with no
schooling and the help of a loving father, pursued his
dream of education through a GED diploma to a doctoral
degree.
Shin spoke of his days as a houseboy for several
American officers in Korea after he was pulled off the
street. His voice quavered at times when he recalled the
terrible price he had seen soldiers pay. "I saw those men
in uniform going into battle in the morning. Toward the
evening, some come back without an arm, some come back
without a leg, some come back bruised and some don't
come back. I wondered why they came to sacrifice their
precious blood, but today I know why you came."
To remember these sacrifices, he said, he sponsored
Senate and House Joint Resolution 8026, a proclamation
that honors those "who dared to die that freedom might
live and grow." He read the bill to the assembled veterans and their families.
He concluded his heartfelt words to the medal recipients with a remembrance of returning prisoners of war.
"Some came back with less than 70 pounds of their weight.
I watched them come back. Let me tell you, that cannot
be forgotten. And your service and contribution shall not
be forgotten. Thank you very much indeed."
By Ed Quimby, 70th RSC Public Affairs Office
FORT LAWTON, Wash.-On June 25, the very day
that North Korean troops invaded South Korea 50 years
ago, the 70th RSC commemorated the anniversary ofthe
Korean War. The ceremony on Trailblazer Field featured
the presentation of official medals to over 100 Korean
War veterans.
The 104th Division Band, providing music, and 70th
soldiers stood in formation on the hot Sunday afternoon.
The medal recipients, some in wheelchairs, and officials
and guests sat under canopies. The Association of the U.S.
Army, a nonprofit organization, had donated the Republic of Korea War Service Medals for the occasion.
Maj. Gen. James Collins Jr., commanding general of
the 70th RSC, welcomed the gathering of public officials,
members of the local community, veterans, families and
friends. "Today," he said, "is a special opportunity for soldiers and citizens to pay tribute to members of the Army,
Navy, Air Force and Marine Corps who served in Korea
during what has been called 'The Forgotten War,' and today, 'The Remembered War."'
Guest speaker Paull Shin, a Washington State senator who was born in Korea, told the veterans and their
families, "I stand before you in humility and pride to offer my thanksgiving to you."
Abandoned at age four by his father after his mother
died, Shin was a 15-year-old street urchin in Korea when
6
Maj. Gen. (ret.) David de laVergne presents a medal
to one recipient while another with medal in hand
looks on. (Photo by Ed Quimby)
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June/July 2000, Three Star Final
Then Collins, Maj. Gen. David de laVergne and Maj.
Gen. Clyde Cherberg, the latter two both retired commanding generals of the 124th Army Reserve Command
before it became the 70th RSC, walked down the five rows
of more than 100 recipients under the canopy and
awarded each one a Republic of Korea War Service Medal.
"We had our backs to the sea when
the order came down from General
MacArthur himself: 'Hold this ground
at all costs or swim."'
- Don Carter
After the commemoration, several veterans walked
among the photographic replicas of the Korean War Veterans Memorial statues in Washington D.C.-a patrol
walking through a field. The figures stood on the edge of
Trailblazer Field. One veteran, Don Carter, a member of
the all-black 24th Regiment, recalled when his unit advanced on the seaport of Pusan, which was held by North
Koreans. ''We had our backs to the sea when the order
came down from General MacArthur himself: 'Hold this
ground at all costs or swim,'" Carter said. "We claimed a
victory at Pusan."
While Carter and many others lived to tell their tales,
quite a few weren't so lucky. That's why Staff Sgt. Jimmy
Rice Jr., a member of the 70th RSC's 1395th Transportation Terminal Brigade, was here.
He was conceived just before his father shipped off to
Korea. Jimmy Rice Sr. was probably in a foxhole when
he got word from his wife that he was going to be a father
Andy McMahon, president of the 70th ID Association, congratulates Staff Sgt. Jimmy Rice Jr., 1395th
Transportation Terminal Brigade. Rice holds the
medal in hand for his father, who died fighting in
North Korea. (Photo by Cpl. Andy Vanderhoff)
and wrote back. Before long, the Army notified her that
he was missing in action and presumed dead on a road in
North Korea. Four months later, Jimmy Rice Jr. was born.
Now at the ceremony he rose to accept the medal in
his father's name, feeling his bond from birth to one of
the 36,940 Americans killed in the Korean War, gone but
not forgotten.
***
'New' Korean War service medal?
The Republic of Korea War Service Medal was originally offered in 1951 to the United Nations Command
for U.S. and other armed forces members who served
in Korea and adjacent waters. Korean Minister of Defense Ki-Poong Lee said it was an expression of"heartfelt appreciation of the Korean people to the brave and
valiant members of the United Nations Command who
have been and are now combating the communist aggressor in Korea."
Award criteria were established later, with dates
of eligibility from June 25, 1950, the outbreak of hostilities, to July 27, 1953, the day the armistice was
signed. But the U.S. Constitution-specifically, article
1, section 9, clause 8-prohibited U.S. military acceptance of this medal from a foreign government without
consent of Congress.
In 1954 Congress enacted Public Law 83-354, which
authorized the service branches to prescribe regulations
governing acceptance of decorations and awards from
foreign governments to members of the armed forces
who served in the Korean War. Then for reasons un..J
June/July 2000, Three Star Final
known, the medal was never officially accepted or retroactively authorized for veterans of the conflict.
This oversight went unnoticed until the dedication
of the Korean War Memorial in Washington D.C. on
July 27, 1995, when U.S. veterans noticed that their
counterparts from other nations were wearing the
medal. Although other nations had approved the medal,
most U.S. veterans didn't know it existed.
For several years after the memorial dedication,
veterans groups conducted campaigns by letter and
phone, urging the Secretary of Defense to resolve this
discrepancy. In 1998 the Republic of Korea reaffirmed
that its original offer of the medal was still valid. On
Aug. 20, 1999, the Department of Defense approved the
acceptance and wearing of the medal.
Mter that, the DoD coordinated with the Korean
government, various veterans organizations and other
agencies on guidelines for eligibility and purchase from
approved manufacturers so U.S. veterans had the opportunity to wear the medal June 25, 2000, the 50th
anniversary of the onset of the Korean War.
***
7
70th RSC celebrates 70th Division's 57th
blazer monuments that will forever stand at
Spicheren Heights in France, Sacrifice Field at Fort
Benning, Georgia, and now, Trailblazer Field here
at Fort Lawton. The veterans of the 70th Infantry
Division are comfortable in the knowledge that our
heritage remains in good hands with the 70th Regional Support Command."
Then he, Maj. Gen. James Collins Jr., 70th RSC
commanding general, and Pvt. Chhoeur Roeuy, Headquarters Company, the command's youngest soldier,
pulled the white veil off the monument to the applause of the gathering. The inscription below the
ax-blade-shaped stone reads in part: "Baptized in fire,
always self-reliant, brotherhood into the future ."
The 57th anniversary celebration and monument
unveiling not only brought together the generations
of the 70th Infantry Division and the 70th RSC, but
also produced several father-son pairs of Trailblazers. Edward Ademek, an original Trailblazer, was
with his son, Scott, a former member of the 124th
Engineer Battalion at Fort Lawton. And Earl
Granger, retired 70th Infantry Division soldier who
fought at Guadalcanal in the South Pacific and the
Battle of the Bulge in Europe, was with his son John,
The new 70th Infantry Division monument. (Photo by Cpl. a major in the 6250th U.S. Army Hospital, 70th RSC.
Andy Vanderhoff, 304th Mobile Public Affairs Detachment)
After taking advantage of the numerous photo
By Ed Quimby, 70th RSC Public Affairs Office
FORT LAWTON, Wash.-On Saturday, June 24, with
units in formation, colors posted and the 104th Division
Band playing on Trailblazer Field, the 70th RSC celebrated
the 57th anniversary of the activation of the 70th Infantry
Division. A highlight of the event was the unveiling of a
monument to the 70th Division, carved from Georgia granite and standing 5 feet tall on a 3-foot pedestal. The 70th
RSC inherited the name and colors of this proud World War
II fighting division.
The occasion attracted several score of "original Trailblazers" and family members to Fort Lawton from the Northwest states, as well as from Arizona, California, North and
South Carolina and Texas.
Brig. Gen. (ret.) Theodore C. Mataxis, one of the featured speakers, was a member of the 70th Infantry Division during World War II. He also went on to serve during
the Korean War and in Vietnam, placing himself among a
select group of soldiers who have earned the right to wear a
Combat Infantryman's Badge with two stars. Mataxis said
he was deeply pleased to see the command unveiling this
monument to the 70th Infantry. He delivered a stirring
speech-much of it by a combination of memory and improvisation after a gust of wind carried off his notes.
Andy McMahon, president of the 70th Infantry Division Association, speaking just before the unveiling, said,
"We of the Army's 70th organizations are united in the fraternity of arms. Part of our common heritage is in the Trail-
8
Richard Beyer (left), from Washington, and Frank
Ellis, up from Arizona, two members of the 274th Regiment, 70th Infantry Division, meet up near the monument. (Photo by Cpl. Andy Vanderhoff)
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June/July 2000, Three Star Final
•
ann 1versary
"We of the Army's 70th
organizations are united in
the fraternity of arms."
-Andy McMahon
opportunities that the new monument posed, the
gathering moved to a reception in Leisy Reserve
Center. A "USO Canteen" event that evening at
Harvey Hall featured live music by the 104th
Division Band.
During the day of recognition and celebration, 70th Infantry Division members had a
chance to reminisce and update one-another, and
70th RSC soldiers had an opportunity to meet
and talk with the brethren of their heritage.
Countless stories were retold, like this one from
Bill Bergren's wartime adventures.
He was in B Company, a rifle platoon of the Above, left to right, John Chavez, L Co., and Gene Burtner, L
276th Regiment of the 70th, just behind C Com- Co., look on as Bill Bergren, B Co., all three retired members of
pany, crossing from the French to the German the 276th Regiment, 70th Infantry Division, shows a World War
side of the Saar River to secure the town of II photo to Staff Sgt. Francis Castro, 671st Engineer Co., 70th
Volkingen. The Germans were firing from pill- RSC. In the photo Bergren is fast asleep on a street in Volkingen,
boxes across the river. Bergren saw comrades fall Germany, after staying up 48 hours straight in a mission to se·
as he advanced. The shores were mined. This cure the town. Below, Maj. John Granger (with sunglasses),
area was part of the Seigfried Line. He and the 6250th U.S. Army Hospital, 70th RSC, introduces his father Earl
others followed a narrow path that had been Granger (wearing medals), retired 70th Infantry Division solcleared through the minefields. Soon trucks were dier, to fellow members of the 6250th who were manning the
first aid station. (Photos by Ed Quimby)
rolling across a Bailey bridge.
When Volkingen was secured, Bergren said,
"I hadn't slept in 48 hours. Somebody dropped a
pile of bedrolls on the street from a truck and I
just crashed on them. Someone took this picture
and surprised me with it later." He pointed to a
photo he had brought. There he was- plopped
down on his back, out cold on the pile, a captured Luger sticking out of his shirt left pocket.
He also recalled a mission when he survived
a German attack and found his way back to discover that he'd been reported dead.
The 70th Infantry Division was activated
June 15, 1943, at Camp Adair, Ore., one of many
posts constructed around the country in support
of World War II. Members of the division were
known as Trailblazers because June 1943
marked the 100th anniversary of the Oregon
Trail, and Camp Adair was located within its
western terminus. The 70th earned three battle
streamers for combat service in the European Theater of Regional Support Command at Fort Lawton, reflagged as
Operations. Its battles included Operation Northwind in the the 70th RSC, has carried the colors of the 70th Infantry
Vosges Mountains of Eastern France, the German Army's Division since 1996.
The first monument to the soldiers of the 70th Infantry
last great offensive of the war.
The 70th Infantry Division was inactivated at Camp Division, erected at Spicheren Heights by French villagers
Kilmer, N.J., in October 1945. The division was later allot- in gratitude for liberation from Nazi occupation, was dedited to the Army Reserve, and the unit's colors spent more cated on May 8, 1995, the 50th anniversary of the end of
than 40 years headquartered in Michigan. The former 124th World War II.
***
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June/July 2000, Three Star Final
9
The double stairway from the parking lot leads to the main entrance. The view from inside overlooks
Puget Sound. In the trees behind the building is the boundary of Discovery Park.
New Reserve center open
Story and photos by Ed Quimby
70th RSC Public Affairs Office
FORT LAWTON, Wash.-The
ribbon cutting ceremony on June 25
for the Fort Lawton Army Reserve
Center, a spanking new building covering 73,355 gross square feet,
marked the realization of a plan that
began over a decade ago.
When Mark Starr, supervisory
facilities management officer in the
70th RSC Deputy Chief of Staff Engineer office, came on board in 1990,
he and others determined that a
project was needed to replace the 500
area's World-War-11-vintage woodframe buildings atop the hill in Discovery Park.
Maj. Gen. James Collins Jr., commanding general of the 70th RSC and
one of four speakers at the ceremony,
said, "The ribbon cutting symbolizes
the opportunity for these great soldiers who have lived in 10 acres of
World-War-II wood to come in and see
their new quarters." Now 15 of the
70th RSC's units-including the
1395th Transportation Terminal Brigade, the 315th Military Police Detachment and the 4 76th Chemical
Battalion- are moving in.
Erected at a cost of$12.4 million,
the two-story building is of steelframe construction with brick veneer
10
and 850 windows. The glass runs
down close to the floors, creating 600
linear feet of 8-foot-high "glass curtain" walls. The roof covers about 1
acre.
The building stands on a subterranean footprint. After ground breaking on May 2, 1999, bulldozers and
dump trucks removed more than
10,000 cubic yards of earth from the
site so that the building could be built
with one story lowered into the hillside, leaving the first floor like a daylight basement on one side. The design made the building less than 30
percent visible from the Loop Trail in
nearby Discovery Park, honoring a
commitment to the neighborhood and
the park to minimize the visual impact of the new facility.
Inside the building are 75 offices,
125 modular workstations, four classrooms, three of them dividable, a
1,600-square-foot physical fitness
room and lots of storage space. All
workstations are equipped with category 5 copper wiring for phone and
data, as well as fiber optic cabling,
which transmits information using
light passed through a glass core
rather than electricity passed
through copper.
Starr in his remarks at the ceremony told the story of how the facility came to be funded, designed and
!j
constructed over the past decade.
"The engineer office and I have been
given a lot of credit for what you see
here today, and we really appreciate
the kind words," he said. "However,
this was a team effort."
"Folks who in my opinion really
made this happen," he said, were "Lt.
Col. Rick Cole, Office of the Chief,
Army Reserve, project manager and
controller of funds, who said yes to
over a thousand requests for changes
and improvements, Mr. Bob Monson,
Seattle District, Army Corps ofEngineers, project inspector, who really
cared about all of the little details, Mr.
Rocky Gerber, Wick Constructors
Inc., project manager and builder of
this fine facility, who completed it six
months ahead of schedule, and Mr.
Roy Brown, Wick Constructors Inc.,
site superintendent, who built in the
quality you see."
Guest speaker Sam Jones-aretired colonel whose active Army, Army
Reserve and civil service career spans
seven decades, and who recently retired as 70th RSC military personnel
officer-spoke about the roles Fort
Lawton has played over the past 100
years in the active Army and Army
Reserve. As a member of X Corps at
Fort Lawton and a "founding father"
ofthe 124th U.S. Army Reserve Command, which was reflagged as the
June/July 2000, Three Star Final
..
pletely vacated, it will be reported up
the chain of command as excess to the
needs of the Army Reserve," according to Starr. The surplusing process
will take three or four years, he estimated. A bill to effect the transfer of
the property to the City of Seattle,
sponsored by Washington Sen. Patty
Murray and supported by Washington Sen. Slade Gorton, was recently
placed before the Senate Armed Services Committee.
Completion ofthe surplusing process will be the final step in this
project that began over a decade ago.
Around 1994, about four years after
the project first appeared on the construction program, Gorton provided
congressional funding for the design
phase of the project. This phase was
conducted from 1994 through 1998 by
JMGR Inc., Memphis, Tenn., and the
Louisville, Ky., office ofthe U.S. Army
Corps of Engineers with support from
the Seattle district office. Monson
worked closely with Starr on numerous aspects, such as the site plan,
floor plan and design reviews.
After Gorton had provided design
dollars, Murray provided about $5
million in the congressional budget
for Phase I construction. This consisted mainly of road and site development, as well as constructing a
nearby wheeled vehicle maintenance
Above, left to right, cutting the ribbon to the new center are: Maj. building with six bays, all performed
Gen. James Collins Jr., 70th RSC commanding general, Col. (ret.) by M.J. Shockley Construction,
Sam Jones, Col. Rose Loper, commander, 1395th Transportation Ter- Kirkland, Wash. Then in 1998
minal Brigade, Col. Michael Rigsby, commander, Seattle District, Murray provided congressional fundArmy Corps of Engineers, Mark Starr, 70th RSC Deputy Chief of Staff ing of about $12 million for the Phase
Engineer office, and at right of doorjamb, Bob Monson, project man- II building construction that was perager from the Corps. Below, this old wood-frame building in the 500 formed by Wick Constructors Inc.
Now comes Phase III-70th solarea is the previous headquarters of the 174th Corps Support Group.
Now the unit is moving into the new Reserve center.
diers enjoying "new digs." ***
70th RSC in 1996, Jones has experienced more of that history than most.
"Today," he said, " we celebrate the
opening of this very different and
modern facility, one that will enable
efficient administration, training and
state-of-the-art communications."
Not far from the speaker's podium, the red, white and blue ribbon
stretched across the front entrance.
Collins explained that "Today we're
conducting a ribbon cutting, not a
dedication. This new Fort Lawton
Army Reserve Center will be dedicated to a great American, and we'll
.J
have that event at some point in the
future."
Then Collins, Starr, Jones, Col.
Mike Rigsby. commander of the Seattle District, Army Corps of Engineers, Robert Monson, project manager from the Corps, and Col. Rose
Loper, commander of the 1395th
Transportation Terminal Brigade and
senior commander of the new facility, each holding a pair of scissors, simultaneously cut the ribbon, inaugurating a new era at Fort Lawton.
"Mter the units have finished
moving in and the 500 area is com-
June/July 2000, Three Star Final
11
Wineland wins leadership award
By Ed Quimby
70th RSC Public Affairs Office
extremely dedicated soldiers. With
these examples of our junior leadership, I feel very comfortable about the
future of our organization."
Also on hand for the ceremony
were Wineland's husband Calvin, a
captain assigned to the 5/159thAviation Regiment, Fort Lewis, Wash.,
and Wineland's parents, Jean and
Beata Losier. Wineland's father
served in World War II under
MacArthur's command in the Philippines and in Korea. He remembers
In his nominating letter, he said her
record of uncompromising leadership
in "taking care of soldiers and getting
WASHINGTON- When 24 U.S.
the mission accomplished is the priAnny captains were honored with the
mary reason for her selection to repGen. Douglas MacArthur Leadership
resent the command for this prestiAward at the 13th annual ceremony
gious award."
in the Pentagon on May 19, Capt.
Wineland said, "The award is a
Desiree C. Wineland, secretary of the
one year snapshot that takes a lifegeneral staff, 70th RSC, Fort Lawton,
time of preparation, and I didn't do it
Wash., stood tall among them.
alone." She thanked her parents,
She was one of six U.S. Army Reschools and ROTC, noncommissioned
serve officers selected for the Armyofficers and senior leaders over the
wide MacArthur Leaderyears, her husband, the
ship Awards. Twelve active
command and Collins for
Army officers and six Army
guidance.
National Guard officers
Wineland has 12 years
were also selected.
of commissioned service.
The annual award is
After ROTC she went to the
given to company-grade ofaviation school at Fort
ficers who exhibit extraorRucker, Ala., learned to fly
dinary leadership capabiliBlackhawk helicopters,
then served in several aviaties and exemplify the idetion units. She was selected
als cited and personified by
MacArthur: "Duty, Honor,
to be theAnny's first female
company commander in an
Country." Selection criteria
include the demonstration
AH-64 attack helicopter
battalion, D Company, 4of technical and tactical
501st Attack Battalion,
competence, the ability to
understand and motivate In MacArthur Hall of the Pentagon, Capt. Desiree Combat Aviation Training
fellow soldiers, and a talent Wineland stands next to the wall of plaques listing Brigade, and deployed in
for inspiring esprit de corps MacArthur award winners over the years, where South Korea, serving in her
father's footsteps.
and commitment to Army her engraved name was added. (Courtesy photo)
Previous to her assigncore values.
ment at the 70th RSC, she was the
At the ceremony, Wineland and processing through Fort Lawton.
the other awardees received an enWineland was born in Sweden, government flight representative ,
graved 23-pound bronze bust of her mother a Swedish citizen. She Aircraft Program Management OfMacArthur. It was presented by Gen. held dual citizenship until age 18, fice, Defense Logistic Agency, Ozark,
Eric Shinseki, the chief of staff of the then chose to be an American and Ala. She was responsible for ensurArmy, and retired Navy Rear Adm. signed up for ROTC at Syracuse Uni- ing contract compliance and monitorBenjamin Hacker, a representative of versity in New York. She graduated ing ground and flight risk at three
the Gen. Douglas MacArthur Foun- in 1987 and was commissioned as a contractor facilities for six aviation
weapon systems contracts for U.S.
dation, which cosponsors the award. second lieutenant in the Anny.
She and the other MacArthur and foreign military sales. She also
''You are the commanders who are
closest to our soldiers, where the most award winners had a packed sched- was a helicopter test pilot.
In her current position, 70th RSC
important work of the Army takes ule during their days in the Capitol.
place," Shinseki said to the awardees. Activities included a wreath laying secretary ofthe general staff, she pro"So please understand that we en- ceremony at Arlington National Cem- vides administrative control of the
trust to you a significant part of what etery, tours ofthe White House, Capi- command group's correspondence, acI say the Army does everyday; we tol Hill and the Pentagon, and meet- tions, taskings, budgetary and faciltrain soldiers and we grow leaders ings with Maj. Gen. Thomas Plewes, ity management functions, and proand we place that responsibility in chief of the Army Reserve, and with tocol. "The Army had plenty of flying
slots," said Wineland, ''but when I met
the Army four star generals.
your hands."
Maj. Gen. James M. Collins, Jr., Gen. Collins and saw his leadership
Col. Steven Miller, 70th RSC chief
of staff, who attended the ceremony, commanding general of the 70th RSC, style, that convinced me to take this
said, "I found all the awardees to be nominated Wineland for the award. slot."***
12
J
June/July 2000, Three Star Final
News briefs
70th units get maintenance
excellence awards
In the 18th Annual Army Awards
for Maintenance Excellence, the U.S.
Army Ordnance Center and School,
Aberdeen Proving Ground, Md., recently named two 70th RSC units, the
737th Transportation Company,
Yakima, Wash., and A Company,
321st Engineer Battalion, Boise,
Idaho, among the top maintainers for
fiscal year 1999.
Several members of both units
traveled to Washington, D.C., to accept the awards in the Army-wide
competition at a ceremony on July 12.
"I don't think I'd be here without
a decent set of maintainers." That's
how Gen. Eric K. Shinseki, Army
chief of staff, acknowledged the debt
he owed throughout his career to the
key role maintenance plays in force
readiness.
All modification table of organization and equipment (MTOE) and
table of distribution and allowance
(TDA) units within the Army are eligible to compete in maintenance excellence awards. There are 12 categories in the competition: six for active
Army and three each for Army Reserve and National Guard.
The Army Reserve categories are
for light, intermediate and heavy
MTOE units. The 737th and the AI
321st were winner and runner-up, respectively, in the intermediate category. The 737th is a medium truck
unit hauling aviation fuel. The AI
321st uses bulldozers and other track
vehicles to dig vehicle protective and
fighting positions and emplace and
breach minefields.
The maintenance excellence program features a two-phase evaluation
process. During Phase I, a board
evaluated unit maintenance profiles.
During Phase II, evaluation teams
conducted on-site visits-March 4 at
the Al321st and March 28 at the
737th-to comb through unit maintenance records and inspect a percentage of the unit's equipment. They
J
focused on the key areas of readiness,
maintenance training, maintenance
management and innovative execution of programs.
Korean War service medal
still available
In a recent letter to Defense Secretary William S. Cohen, Korean Defense Minister Seong Tae Cho announced that his government would
provide the Republic of Korea War
Service Medal to eligible U.S. veterans of that conflict, or to their surviving next of kin, at no cost to the
recipient. Under this arrangement,
the U.S. Air Force has been designated the lead agency to receive and
distribute the medals.
"On the occasion of the 50th Anniversary of the Korean War," Cho
wrote, "the ROKgovernment decided
to issue the medal to pay tribute to
the Korean War veterans for their
historic endeavors to preserve freedom of the ROK and the free world."
The two governments will conduct
50th anniversary ceremonies from
2000 through 2003 and medals can
be applied for at any time during this
period.
The Korean government specified
the eligibility period and criteria.
Only the Korea-provided medal is approved for wear on the U.S. military
uniform. To apply, veterans must provide a copy of their DD-214 discharge
paper or other documentation.
Additional information on how to
apply for the medal is available by
phoning the Air Force Personnel Center at (800) 558-1404 or by writing to
HQ AFPC/DPPPRA, 550 C St. West,
Suite 12, Randolph Air Force Base,
Texas, 78150-4714.
General information on Korean
War commemorations is available by
phoning the DoD 50th Anniversary of
the Korean War Commemoration
Committee at (703) 604-0831 or by
visiting its web site: http://
korea50.army.mil. (See related stories
on pages 6 and 7)
June/July 2000, Three Star Final
New sergeant major of Army
Command Sgt. Maj. Jack L.
Tilley, U.S. Central Command,
MacDill Air Force Base, Fla., was selected to be the 12th sergeant major
of the Army and sworn in June 23 at
Washington, D.C. after Sgt. Maj. of
the Army Robert E. Hall retired.
As sergeant major of the Army,
Tilley is personal advisor to the Army
chief of staff on all enlisted-related
matters, particularly those affecting
soldier training, noncommissioned
officer leadership development and
soldier and family well-being.
The sergeant major of the Army
devotes the majority of his time to
traveling throughout the Army, observing training and talking to soldiers and their families. He listens to
their concerns and provides feedback
and recommendations to the chief of
staff. He also sits on a wide variety of
councils and boards that make decisions affecting enlisted soldiers and
their families, and is routinely invited
to testify before Congress.
Tilley entered the Army at Fort
Lewis, Wash., in 1966 and served a
combat tour in Vietnam as an armored cavalryman in 1971. He spent
much of his career in Germany and
Fort Knox, Ky. He has 32 years of
Army experience in numerous positions.
New golf policy at Fort Lewis
The general public is now welcome to play at the Fort Lewis Golf
Course. Active-duty soldiers and Re- '
servists have first priority for tee-time
reservations and retirees and DoD civilian employees have second priority at the military golf course, as before. But unaffiliated civilian golfers
can make reservations for any remaining times after the reservation
period allowed for military golfers.
For additional tee-time policy information, call the Fort Lewis Golf
Course at (253) 967-6522. The course
is located off Interstate-5, Exit 116,
Building 1529.
***
13
Van Eaton gets posthumous
Distinguished Service Medal
FORT LAWTON, Wash.-Brig. a great citizen and soldier.
Gen. Errol Van Eaton, Army ReservVan Eaton's brothers
ist and long-time member of the Pa- Arthur and Daniel and siscific Northwest's aviation community, ter Thalia Hull were among
was posthumously awarded the Dis- other family members
tinguished Service Medal for "excep- present. The gathering of
tionally meritorious service to the family, friends, military colgovernment" in the active Army, Na- leagues and 70th RSC soltional Guard and Army Reserve.
diers in formation numIn a ceremony here May 7 in the bered approximately 200
Leisy Center courtyard, Maj. Gen. people. A reception followed
James Collins Jr., commanding gen- the ceremony.
Suzan Van Eaton accepts the shadow box
eral of the 70th RSC, presented the
The aviator died March with Distinguished Service Medal for her
medal in a shadow box to Van Eaton's 1999 in Haiti. He was a late husband from Maj. Gen. James Collins
family-wife Suzan and sons Joshua safety inspector at the Fed- Jr. (Photo by Master Sgt. Nestor Tamayao)
and Jason. The box also contained eral Aviation AdministraVan Eaton's ribbons and other tion until 1994. At the time of his crashed, killing all onboard.
awards, general officer stars, branch death he was chief pilot and director
Prior to his service in the Washinsignia and aviator wings.
of maintenance for International ington National Guard and the Army
Van Eaton's wife spoke ofher late Charter Inc. of Salem, Ore. The U.N. Reserve, Van Eaton flew Army CHhusband's love of flying, which dated had contracted with the company for 4 7 helicopters in Vietnam, earning
back to the teenager getting a private two helicopters for its mission in the Distinguished Flying Cross with
pilot's license, and his role in the com- Haiti. He was flying from Port-au- Oak-Leaf Cluster and the Bronze
munity as a son, husband and father. Prince with six Russians and six Ar- Star, among other medals. He was a
His son Joshua spoke of a father he gentinians on a humanitarian rescue member of the Individual Ready Rerespected and admired, as well as of mission when their helicopter serve when he died.
***
'Consideration of Others' certifies facilitators
SEATAC, Wash-This year's lOth
Region Consideration of Others Facilitator Certification Workshop,
hosted by the 70th RSC, certified 57
people as co-facilitators, facilitators
and master facilitators.
The active-component and Reserve participants came from the 63rd
RSC, Los Alamitos, Calif., the 70th
RSC, Fort Lawton, Wash., the 91st
Division, Califomia and Fort Lewis,
Wash., I Corps units, Fort Lewis, the
104th Division (Institutional Training), Vancouver, Wash., and the 311th
Corps Support Command, Los Angeles. They traveled from 11 states to
the workshop, which ran April 26-30
at the Seattle Marriott SeaTac Hotel.
Bud Ray, 70th RSC equal opportunity (EO) advisor and the workshop
administrator, said, "The facilitator
training is focused on fostering and
maintaining a positive command climate by putting the 'consideration of
others' concept of people treating one
14
another with dignity and respect into
group practice. The certification is
based on the person's abilities in two
areas: content and process. The facilitator must not only be a subject matter expert but also demonstrate
people handling and facilitation process skills."
A facilitator's roles include providing information and guidance to
individuals and groups, mediating
disputes and conflicts, and conducting training and group-building sessions. Ray said the ones certified as
master facilitators "train the trainers"- that is, they go back and train
other facilitators in their units.
The workshop schedule featured
classroom and hands-on exercise sessions covering a broad range of issues,
such as: effective communication
techniques, creating a learning environment, group dynamics, role playing, giving and receiving feedback,
conflict resolution and managing
!.J
transitions. The staff members leading the sessions over the five days
included Ray and Master Sgt.
Leonard Sims, 70th RSC EO advisors,
Sgt. 1st Class Jon Radakovic, senior
legal noncommissioned officer of the
70th RSC Staff Judge Advocate office,
Lance Dichter, 70th RSC civilian personnel officer, and others.
At the close of the workshop, Maj.
Gen. James Collins Jr., 70th RSC
commanding general, presented ,
commander's coins to four participants for outstanding contributions
to the Consideration of Others Program- Sgt. 1st Class Vihn Cayton,
Headquarters Company, I Corps, Fort
Lewis, Sgt. Sharon Ward, Headquarters Company, U.S. Army Garrison,
Fort Lewis, Chief Warrant Officer
Mary Hostetler, 380th Military Police
Detachment (Criminal Investigation), Oakland, Calif., and Staff Sgt.
Melanie Patterson, 6th Legal Service
Organization, Fort Lawton.
***
June/July 2000, Three Star Final
Asian Americans get medals upgraded
WASHINGTON -This May,
which was Asian Pacific American
Heritage Month, President William
Clinton approved the Army's recommendations to have the Distinguished ServiceD Crosses of 22 Asian
American World War II heroes upgraded to Medals of Honor. In a White
House ceremony on June 21, he hung
the medals on seven ofthem-including Sen. Daniel Inouye of Hawaiiand handed the nation's highest
award for valor to surviving relatives
of another 15 veterans.
"These Americans of Asian descent did much more than prove they
were Americans; they made our nation more American," Clinton said.
"They pushed us toward that more
perfect union of our founders'
dreams."
The upgrading of the medals
stems from efforts by Sen. Daniel
Akaka of Hawaii, who authored the
provision of the 1996 Defense Authorization Act mandating a review of
the service records of Asian Pacific
Americans who received the Distinguished Service Cross.
"Unfortunately, Asian Pacific
Americans were not accorded full consideration for the Medal of Honor at
the time of their service," said Akaka.
But the number of nominations the
Army made and the president approved, he said, "underscores the reason I sought this review: to dispel any
doubt about discrimination in the
process of awarding the Medal of
Honor." He praised the Army for conducting the records review.
Nineteen of the 22 veterans were
members of the all-Japanese 100th
Infantry Battalion or the 442nd Regi-
mental Combat Team-for their sizes,
among the most highly decorated
units in U.S. military history. While
the 442nd was being formed in 1943,
the 100th Battalion was already
fighting in Italy. The 100th merged
into the 442nd in 1944 and became
the regiment's first battalion but retained its unit designation.
The 100th and 442nd fought with
incredible courage and bravery in
eight major campaigns in Italy,
France and Germany, including the
battles of Monte Cassino, Anzio and
Biffontaine. They eamed seven Presidential Unit Citations, the nation's
top award for combat units. Their
members earned more than 18,000
individual decorations, including one
wartime Medal of Honor, 52 Distinguished Service Crosses, 560 Silver
Stars and 9,486 Purple Hearts.
***
Chaplain's Carner: What I've learned
By Chaplain Craig Luedeman, 70th RSC
On Aug. 14, I will say good-bye to the Army Reserve after 32 years of commissioned service. The past
five years as senior staff chaplain for the 70th RSC have
been filled with adventure and opportunities to serve
the fine soldiers and families who make the sacrifices
necessary to keep our nation free.
When I began this saga, our nation was engaged in
Vietnam; many of my contemporaries were wearing
flowers in their hair and chanting peace slogans. But I
heard a different voice calling me to serve those who
serve the nation whose standard of individual freedom
is worth defending, regardless of the politics of the
times. I have never regretted that choice and feel fortunate to have been given the opportunity to serve
alongside men and women who, by and large, embody
the best our nation stands for.
Clearly the world has changed over these years.
Now we are struggling to find our place in a nation
whose military has shifted from war-fighting to peacekeeping in many countries, while at the same time
maintaining our readiness if a war should develop.
What has not changed are the core values that underpin the Army as an institution. These values are
derived from biblical precepts such as the Ten Commandments and the Beatitudes.
I have never met a truly successful leader who put
!J
June/July 2000, Three Star Final
selfish motives and goals ahead of service to others.
Most of them supported the chaplaincy, recognizing
that the spiritual dimension of soldiers and families
is every bit as important to readiness as training and
maintenance of equipment.
My parting advice to all of you, whether budding leaders or seasoned commanders, is to encourage each individual to find and nurture the spiritual
values that will strengthen the professional qualifications needed to fulfill our roles in today's Army.
This doesn't mean everyone has to be 'religious' in
speech, wearing it on one's sleeve, so to speak. It
means recognizing that spirituality purifies us from
the self-will, self-love and self-justification that cloud
our vision and cause us to lose perspective. If indulged, these lead to poor decisions. Spiritual thinking, based on selfless motives and putting others'
needs before our own, produces positive, practical
results, and should be embraced for this reason alone.
The Army's chief of chaplains has recognized the
importance of spirituality to the success of our mission and has designated this dimension of leadership as the core topic for the next two years in all
active, Reserve and National Guard unit ministry
training. You will be hearing more about it from your
own unit ministry training and, hopefully, will incorporate this dimension into your own leadership.
Blessings to all of you.
***
15
on
fitness
When do you need a sports drink?
Reprinted with permission from the
University of California at Berkeley
Wellness Letter, ©Health Letter
Associates
Sports drinks, according to the
Journal of the American Dietetic Association, have probably been researched more intensively than any
other topic in sports nutrition. If you
run, jog or work out at a gym, perhaps you down a sports drink before,
during or after your activity. Or you
may see other exercisers downing
their Gatorade or Powerade. You may
stick to plain water-and many athletes do just that. Who is better off?
When you're doing sweaty exercise, it's important to drink fluid. Your
body needs it. Remember that thirst
may not be a reliable indicator of your
fluid needs while exercising. A loss of
fluid equal to more than 2 percent of
body weight (for a 150-pound person,
that's 3 pints, weighing 3 pounds) can
bring on dizziness or headache and
actually impair athletic performance.
If you're cycling, running or doing
strenuous hiking, you can lose a quart
of water in an hour. Hot weather can
make you lose fluid faster, and so can
cold, dry weather.
How you can best replace the lost
fluid depends on many things. Sports
drinks have some advantages over
water. For years most exercise physiologists have recommended water as
the ideal replacement fluid and have
cautioned that sugar tends to slow
down absorption ofbeverages. Sports
drinks, however, are formulated to
contain no more than 8 percent
sugar-the right amount to improve
performance without slowing absorption.
Sports drinks can help you conserve your carbohydrate stores and
delay fatigue during a prolonged
workout or competition. They also
have enough sodium and potassium
to replace what you lose in heavy
sweating. Sodium and potassium are
electrolytes; they help maintain an
optimal fluid balance in the body. A
key reason for flavoring sports beverages is to motivate you to drink
more.
It's also true that a normal diet
will supply the carbohydrates, sodium and potassium you need when
you exercise. If you are doing moderate exercise for an hour or less, you
don't need the boost of a sports
drink- water is fine. If you are participating in an endurance activity
such as running a marathon, or if you
are exercising strenuously for more
than an hour, consider a sports drink.
Do remember to drink frequently
before, during and after your workout. By the way, it's best to avoid carbonated beverages during endurance
exercise.
Do-it-yourself sports drink
Sports drinks are expensive. If
you would rather make your own, dissolve a tablespoon of sugar and a
pinch of salt in a tablespoon of orange
juice or in 2 tablespoons oflemonjuice
and add 7.5 ounces of cold water. This
mix has all the benefits of a sports
drink.***
Develop healthy eating habits
These seven dietary guidelines, rated fat, will help you cut extra calopublished by the U.S. Department of ries and reduce your risk of heart disHealth and Human Services, are good ease and stroke.
tools for a healthier way of life.
5. Choose a diet moderate in sug1. Eat a variety of foods. Include ars. Soda, cookies and candy all have
foods from all the major areas: breads a majority of their calories from sugar
and starches, fruits, vegetables, milk and fat. Switch to sugar-free drinks
and diary, and meat and protein. No or water and snack on fresh vegone category has all of the nutrients etables to reduce your sugar intake.
6. Choose a diet moderate in salt.
required to maintain your health.
2. Balance the food you eat with Read food labels to determine your
physical activity-maintain or im- sodium intake. You only need 2,400
prove your weight. Exercise is the key milligrams per day. Try to steer clear
to losing and keeping off unwanted of regular canned soups, deli meats,
pounds. You don't have to hit the gym and frozen TV dinners- all high soevery day. Take a brisk walk or a bike dium leaders.
ride-just get moving!
7. If you drink alcoholic bever3. Choose a diet with plenty of ages, do so in moderation. Alcohol can
grain products, fruits and vegetables. provide a lot of extra calories withBoost your intake of vegetables and out supplying vitamins or minerals.
The key to success is setting small
fruits to five servings of fruits and
vegetables a day to help you get re- goals and achieving them over time.
quired vitamins and minerals and Don't set yourself up for failure by tryreduce the risk of some types of can- ing to implement all of the dietary
cer. Choose whole grain products to guidelines today. Pick one and work
help you get the recommended 25-30 toward achieving that goal. Once that
guideline has become part of your
grams of fiber daily.
4. Choose a diet low in fat, satu- daily routine, start working on anrated fat and cholesterol. Lowering other. Before you know it you will be
the fat in your diet, especially satu- leading a healthier lifestyle. ***