Fitness Tip #10

It’s that time of year when we set our clocks forward an hour for daylight saving time, and break out something green in celebration of St. Patrick’s Day.  We haven’t completely exhausted the cold Idaho winter yet, but the month of March dawns the first official day of spring.  Now is also the time to get into action to burn that winter hibernation weight off and start getting your body in shape for the not-so-far-away beach season.  Begin conducting effective cardio and strength exercises three to five times per week, for 20-30 minutes.  Here is March’s effective, no-equipment exercise tips that target each major problem areas and are guaranteed to keep you looking your best all year long!  

Gun Slinging Fit-to-Fight Tip #10

Before you workout, make sure you perform your dynamic stretching also known as a warm-up.  Once you are thermally ready, after about 5-10 minutes, you are ready to workout.  Please note that these exercises should not be done unless you are in good physical/medical standard and have cleared all medical conditions which may become worse by doing these exercises.  If you have any questions about these exercises, the Gunfighter Fitness Center Staff will be happy to answer or demonstrate them for you.

Complete the given set number of each exercise moving down the list of exercises for a total of 15-20 minutes. 

ARMS – Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Forward Lunges:  8 sets (Quads and Hamstrings)

ABS – Crunches:  10 sets (Abdomen)

ARMS – Diamond Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Squats:  8 sets (Quads)

ABS – Flutter Kicks:  10 sets (Lower Abdomen, Quads)

ARMS – Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Forward Lunges:  8 sets (Quads and Hamstrings)

ABS – Reverse Crunches:  10 sets (Abdomen)

Earning Extra Income At Home

The Family Child Care Center may be the perfect opportunity to earn some extra cash without the necessity of leaving your home by providing in-home child care.  Licensing is approved by the Mission Support Group Commander for an on-base resident to provide child care in his/her quarters. The licensee must meet all requirements of the AF Family Child Care Program and is thoroughly investigated, monitored, and trained to meet the licensing requirements.  Providers are required to complete the Family Child Care training modules to maintain their license. Family Child Care offers home-like, individualized care, provides a quality alternative to center-based programs, and expands the availability of child care at Mountain Home, AFB.

The FCC philosophy is to nurture the child through care, understanding, love, and affections. FCC homes provide a relaxed atmosphere where a child can develop to his/her full potential. Providers encourage children to grow intellectually, physically, socially, and emotionally through a daily routine of play and recreation.  FCC is actively seeks individuals to provide care for children who requires lower ratios for special needs (this may include asthma, cerebral palsy, physical impairments, ADHD, ADD and autism).

Interested candidates can apply for licensing by completing an application, all the required forms and participating in FCC Orientation Training.

Provider Requirements:

• Spouse of an active duty or retired military member living on or off base.
• Are at least 18 years old.
• Have the ability to ready, speak, and write English.
• Are physically and mentally capable of providing care.
• Are willing and able to complete the required training and agree to the requirements of becoming an FCC provider.
• Are able to obtain the required insurance coverage.
• Participate in a home interview with your family members.
• Have no conviction of, admission to, or evidence of family violence, child abuse or neglect, alcohol abuse or use of illegal drugs.

Providers Receive:

• Pre-licensing and other required training.
• Monthly and quarterly training sessions.
• Assistance with preparing curriculum and developmentally appropriate activities.
• Training on how to use appropriate guidance techniques.
• Assistance in earning a Child Development Associate credential (CDA) and accreditation through the National Association for Family Child Care (NAFCC).
• Free lending program: supplies, outdoor play equipment, books, games, toys, safety gates, first aid kits, mats, child sized tables and chairs, arts and crafts supplies, child sized plates, cups, utensils, and much more.

If you live off base and are the spouse of an active duty military member or retiree, DoD employee you can become an affiliated provider with the Air Force.  You must meet the same Air Force requirements as on-base providers and you will receive the same benefits: free training, subsidy, and the use of the resource center.

For more information, please call our Family Child Care Office at (208)828-6715.

Beating Cold, Windy Conditions 
by Stephen Vedder, Silver Sage Golf Professional

Early spring in Idaho often means some chilly, windy weather; here are some tips for persevering through cold conditions on the golf course.

1)      Dress in layers and ensure you have appropriate gear before starting your round.  Cold weather can have a huge impact on your swing and even your thought process. 

·         Wear a thick, dark colored baseball cap or sock hat, the majority of the bodies heat loss is from the head.

·         Wear a thin, tight-fitting mock turtleneck as a base layer; this keeps your core warm.  Add a sweatshirt or fleece and top off with a windproof pullover or even a rain-suit to protect against the cold wind.  Thick socks can also aid in keeping the body warm on cold days.

2)      Some minor swing adjustments can help keep scores low in tough conditions.

·         Take at least one more club; the ball does not fly as far in cold weather.

·         Choke down an inch, by gripping down on the club you will enhance control in tough conditions as well as reduce shock to the joints of the hands and wrists.

·         Shorten your swing, with all of the added cloths and probably some muscle stiffness from the cold, swing no more than three quarters of full.  Winter is not the time to swing for the fences, work on control and precision.

3)      Don’t forget to think.

·         In tough conditions, strategy often goes out the window; just the opposite should be true.  Cold weather reduces distance and wind reduces control.  Your only defense against high scores is to manage your game well and rely on a strong short game

Don’t let the cold windy weather keep you away from the course.  Use this time to sharpen your skills for the upcoming season and have a great time. 

Cooking With Rino #21

Saint Patty’s Day Favorite

Corned Beef

and Cabbage

Makes 8 Servings

Ingredients

• 4 1/2 pounds corned beef brisket
• 5 black peppercorns
• 1/2 teaspoon garlic powder
• 1 onion, peeled and left whole
• 2 bay leaves
• 1 pinch salt
• 1 small head cabbage, cored and cut into wedges
• 6 large potatoes, quartered
• 4 large carrots, peeled and sliced
• 1/4 cup chopped fresh parsley
• 2 tablespoons butter

Directions

1.   In a 6-quart Dutch oven, place the beef brisket, peppercorns, garlic powder, onion, bay leaves, and salt. Fill pan with water to cover everything plus one inch. Bring to a boil and cook for 20 minutes. Skim off any residue that floats to the top. Reduce heat to a simmer and cook for 2 to 3 hours, until meat can be pulled apart with a fork.

2.   Once the meat is done, add the cabbage, potatoes and carrots, pressing them down into the liquid. Simmer for an additional 15 minutes or until the potatoes are tender. Skim off any oil that comes to the surface. Stir in the butter and parsley. Remove the pot from the heat.

3.   Remove meat from the pot and place onto a serving dish and let rest for 15 minutes. Also remove vegetables to a bowl and keep warm. Slice meat on the diagonal against the grain. Serve meat on a platter and spoon juices over meat and vegetables.

“Enjoy and email me your favorites.”

Pellegrino.Caruso@mountainhome.af.mil

White Water Winter

White Water Winter

by Josha Brown, Asst. ODR Director

    While some people are hitting the ski slopes and others are snowshoeing through the hills, the Outdoor Adventure Program is beginning our white water rafting season.  If you are new to the base or haven’t been active with OAP in the past, we offer an excellent volunteer opportunity of becoming a white water rafting guide.  Our volunteers train on the water in March and April to prepare for the upcoming customer season.  To become what we call an “active” boatman, you need to make a minimum of 6 out of the 14 training trips in order to put in adequate time to learn the ropes and get comfortable in the rafts and in the water.  Once we work through the training season, volunteers are welcome to come out every Saturday and Sunday that we have rafting trips.  This is an excellent way to become involved, meet people with the same interests, and, most of all, have a blast all summer long.  If you are interested, stop by Outdoor Recreation and we’ll get you started.

   If becoming a guide isn’t exactly what you’re looking for, we start taking limited customer trips mid April.  On these early season trips, you will get a snapshot of what our guides go through, and observe some of our training techniques.  By the beginning of May, our full customer season is under way and the real action begins as the water starts to rise.  Rafting is a great way to get out and see Idaho and to get your blood pumping along the way.  When you think white water rafting, Idaho is a great place to be.  This summer, let OAP be your go-to place. 

Import Requirements for Pets

Changes in import requirements could mean longer quarantines for pets on the move

Every country has different import requirements.  Some have quarantine periods as long as 180 days.  Waiting or procrastinating with the import process of your pet could mean a delay in your PCS, quarantine at your destination, increased cost, or ultimately pet not being permitted  to take your pet with you.  This means it is very important to start the import process as soon as you know you are headed overseas.

In the past, the United Kingdom held to strict requirements compared to a more relaxed approach of the rest of Europe.  This is no longer the case as of 1 March 2012.  The European Union has standardized their import requirements for pets, adopting the same rules as the UK, requiring a 21-day waiting period after rabies vaccinations.  Previously, the European Union did not adhere strictly to the waiting period.  With the new rules, however, a veterinarian will be unable to legally endorse a health certificate not meeting the 21-day waiting requirement, and your pet could be placed in quarantine. Owners taking pets to the United Kingdom will no longer be required to have a Rabies Serology test done, (also known as a Titer-level test or a FAVN), saving them roughly $100 per pet.

We always recommend microchipping pets as young as possible.  The first and foremost reason is lost pet recovery.  Pets that go missing without proper ID have a 90% chance of never being reunited with their owners.  Collars and ID tags are simply not enough.  They can fall off, be slipped out of, or even maliciously discarded.  Another important reason we recommend early microchipping is vaccine validity.  Think of a microchip as a social security number for your pet.  Without identification, there is no way to positively track what vaccines were given to a pet.  Just as humans need proper identification to ensure they are whom they say they are.  A microchip offers affirmative identification for your pet.  Microchipping is also the first requirement for exporting your pet, and having one done early can potentially save you money should you get orders overseas.  If your pet already has a microchip and you are unsure of the number, the company, or whether it is compatible for overseas, give us a call and we will scan your pet for no charge and provide you the information.  Finally, we also recommend keeping your pet’s vaccinations up to date.  Should they ever become overdue, they cannot be counted towards import requirements.  Again, this could end up costing you more money and time.

When it comes to import requirements and preparing your pets for an OCONUS move, the Mountain Home Air Force Base Veterinary Treatment Facility is knowledgeable, experienced, and the overall best value.  Our microchips are only $25.00.  We offer pet health certificate discounts for owners who are on orders overseas and, for most countries, can save you the hassle of going up to the USDA office in Boise to get your health certificates endorsed.  We also recommend starting and finishing the process with the same vet clinic.  This will save you the headache and hassle of trying to juggle all the different documents between clinics.

The Mountain Home Air Force Base Veterinary Treatment Facility is open Monday through Thursday 0800-1200 and 1300-1600, and on Friday 1200-1600.  Our phone number is (208)828-2221.