Heads Up

J u ne 2 201 011

V OL.. 7 I SSU E 2 VOL

we will never forget Marietta National Cemetery, Marietta, GA – May 30, 2011 – As an honored annual mission for the 2nd Battalion/1st Brigade, over 70 GSDF Soldiers assisted with medical support and traffic control for the Memorial Day Ceremony at the Marietta National Cemetery. This is the 64th year for the annual event that was started by the Memorial Day Association of Georgia to honor both past and present Veterans.

The Guest Speaker was Major General Raymond V. Mason. Major Mason’s career spans over 30 years and includes the following key command and staff assignments: Commander, E Co (Rigger), 407th Service and Support Battalion, 82d Airborne Division; Commander, Services Company, 21 Supply Battalion (Australian Army Exchange), Sydney, Australia; and Commander, 407th Forward Support Battalion, 82nd Airborne Division.

The Marietta National Cemetery is canonized ground. Inside its storied gates are buried more than 10,000 veterans, spanning 23 states, from New York and Michigan to Alabama and Georgia. Men and women who made the ultimate sacrifice in other wars also rest peacefully at the 139-year-old cemetery. On May 28, 2011 at 8 AM, the Saturday before Memorial Day, the Boy Scouts of America, Cub Scouts, Girl Scouts of America and Brownies placed flags on each grave.

Article and photos by Sgt. Jim Zegers, PAO, HQ

The Memorial Day event featured patriotic music, posting of the colors, prayers, a gun salute by the Sons of the Union Veterans of the Civil War and speakers including an audio message from George W. Bush, 43RD President of the United States. Featured speakers included Nathan Deal, Governor of Georgia, COL Deborah Grays, Commander, U.S. Army Garrison, Fort McPherson and Gillem, COL Brad Beasley, USA (Ret). Other dignitaries included Congressman Phil Gingrey, M.D., Congressman Tom Price, M.D. and BG Jerry G. Bradford, Georgia State Defense Force.

INSIDE THIS ISSUE:

Happy Birthday

SAR Mission

OPFOR Opportunity

page 2

page 3

page 5

ANCOC Grads

Land Nav

page 6

page 9

2011 Georgia State Defense Force Birthday Ball S Stone Mountain Park, June 4, 2011 - Over 250 GSDF soldiers and their families and ffriends gathered together at Evergreen Marriott in Stone Mountain to celebrate not only oour annual Birthday Ball, but to remember the sacrifices of our fallen heroes. The evenning started with a heart felt moment with the Cadets of the Fort Stewart Youth Challenge Academy posting of colors and Ms. Arietha A. Lockhart performing our National Anthem.

A CSM Eddie Dumas gave us a thoughtful presentation on the missing man table, representC iing those in our hearts for the sacrifices that occur for our freedoms.

We were honored to have our evening’s guest speaker Brigadier General Jerry J. Bradford. In 1965, he was an enlistee in the US Army Infantry. As an E-5 he attended OCS and received his commission in 1967, and served over 30 years, including two tours in Vietnam. In 2002, he joined the GaSDF as a Colonel serving as Special Projects Officer for the Commanding General.

BG Bradford gave thanks to all of the different units within the GSDF on a great jobs well done, including the outstanding performances of the GSDF Band. He also mentioned that the band is still looking for recruits. Anyone who would be interested in joining the GSDF band, please contact, SFC Carey at airbrne_mp@yahoo.com BG Bradford was impressed with the GSDF soldiers who assisted in the rescue and clean-up recovery from the tornado in Lamar County. As a result of their efforts, the State of Georgia was able to save in excess of $150,000.

He closed his speech by honoring four of our brave soldiers, SSG Litts, SSG Pilgrim, SGT Masters of 2nd Med Co and CPL Hawthorn with 1st Battalion Brigade of the GSDF. They all received the Medal of Valor for their rescue of a young boy who caught his foot in the railroad tracks at the Big Shanty Festival in Kennesaw, Ga. BG Bradford said, “2010 AT was the highest showing we’ve ever had,” and he is looking forward to see everyone this November for AT. Story and photos by CPL Marc Kornfield Band & Ceremonial Brass

2

HEADS-UP | June 2011

ENLISTED SOLDIERS WANTED TDY The Georgia State Defense Force has the opportunity to partner with the Georgia Army National Guard in providing a very important and significant service: funeral honors to deceased veterans and active duty soldiers. Funeral honors are an expression of gratitude and distinction for those who served their country in the United States military. “You may have worked for IBM for thirty years, but IBM won’t be at your funeral. But if you served with honor in the United States Military, the Army will be there,” says SGM Brian Hise, GaARNG Funeral Honors Coordinator. Funeral honors is our high duty to publicly recognize and revere those who have bought our freedoms with their ultimate sacrifice and service.

The Funeral Honor Guard Detail is a unit of 911 SUPCOM and is recruiting GSDF wide; however, Enlisted soldiers will not transfer from their current GSDF units and will maintain TDY status during training and funeral details. They will also be required to obtain the consent of their commanders in order to participate. This service is part time; a soldier will continue to serve with his or her existing GSDF unit and perform current duties, serving on funeral honor details on a rotation duty schedule (TBD). It is anticipated that GSDF soldiers will be asked to serve principally on GaARNG drill weekends so as to free GaARNG soldiers for warrior training.

Enlisted GSDF soldiers will be trained by GaARNG personnel to perform both basic (three person flag folding and presentation with taps) and full honors to the standard of the Old Guard, the Army unit responsible for funeral honors at Arlington National Cemetery. All Enlisted troops are encouraged to participate in evaluation.

Evaluations will determine whether the individual Soldier is currently deemed trainable to FHG Standard and eligible to continue with the FHG Program. Based upon acceptance into the FHG Program, Troops will be issued Dress Blue Uniforms through the GSDF FHG that remain GSDF inventory and are subject to return to inventory upon voluntary/involuntary discontinuation in the GSDF FHG Program.

Soldiers must be willing to commit two drill days for phase one training and an additional two drill days for phase two training. In addition, members of the GSDF Funeral Honor Guard Detail must be willing to perform funeral honors missions as scheduled by the GSDF coordinator, and be available for sustainment training on non-duty weekends and additional training and deemed necessary by FHG NCOIC’s.

Interested candidates are requested to contact CSM Randall “Randy” Cline, NCOIC, crcline@gmail.com or SSG Robert “SGT D” Damaschke, Operations NCO, r_damaschke@yahoo.com after obtaining clearance documentation through their Chain of Command.

Georgia Missing Person SAR Mission

Story by SFC Ron Cosgrove Third Battalion/First Brigade

Snellville, GA June 6, 2011 - The MOB activation early on the morning of Sunday, 05 June 2011 awoke the 54 members of the Georgia State Defense Force’s 3rd Battalion. The pre-7:00 a.m. telephone call informed soldiers that they had just been placed at an ALCON Level II and that orders were in the process of being cut which would place them into service in the middle of their area of operation. The call went on to say that GEMA along with the Gwinnett County Police Department were requesting the services of the GSDF in an effort to locate an elderly Alzheimer’s patient who had wandered off. Within a very few minutes three (3) soldiers converged on the parking lot of the Centerville Elementary School on Scenic Highway in Snellville. From there they were met by more than two score of additional soldiers for a total of 27. The OIC, 1LT Sam Kilburn immediately began overseeing the erection of the battalion’s TOC and then formed an 8-soldier squad to perform a hasty search in a wooded area adjacent to where the victim had last been seen. Clara Grooms, age 73 had been missing since approximately 2030 hours the night before and was last seen walking along a highway near the school according to her son William.

Continued on page 4 HEADS-UP | June 2011

HEADS-UP | December 2010

3

Continued from page 3

Within 30 minutes of the first team arriving in the woods, a second team consisting of 7-soldiers began another line search according to the carefully laid ground search coordinates arranged by GSDF authorities who had been given total command of an all wooded area by Gwinnett County Police who had established their mobile operating center alongside the 3rd battalions operating center in the school parking lot. By about 1030 hours and additional team of soldiers were inserted into yet another heavily wooded area to assist in the ground search which was aided by low flying law enforcement helicopters.

During a good portion of the initial search, non-verbal communicative techniques were utilized by the search and rescue teams due to the extremely heavy din of the low flying aircraft. One of the three search team leaders, SGT Bill Weeks said that some of the obstacles the soldiers faced were extremely heavy thorn infested thickets, water moccasins and in an unexpected occasion one of the searchers inadvertently walked up on a sleeping deer fawn who suddenly cried out and bolted away.

A portion of the ground search was made on either side of the busy road that the missing person had been seen walking along. Due to heavy media attention, many 3rd Battalion soldiers were met by many drivers and pedestrians who honked horns, waved and openly shouted their appreciation for the efforts to locate their community neighbor. At about 1130 hours, exhausted 3rd battalion soldiers gathered back at the rally point where they were fed club sandwiches, chips, drinks and even a tub of ice soaked cotton towels, a very welcomed and appreciated act of graciousness by the Gwinnett County Police Department to the Georgia State Defense Force.

Following lunch, word was passed along to soldiers that the victim had just been located in excellent health approximately 13.5 miles south of the area where she had gone missing. DeKalb County authorities picked up the thirsty patient and returned her to Gwinnett County who subsequently returned her to her home and her eager family members.

1LT Kilburn dismissed the 3rd battalion shortly after 1300 hours thanking them for their hard work and their dedication. “To be handed the authority by local police to conduct a dedicated search solely by trained and equipped GSDF personnel speaks so highly to the level of trust that authorities have in the GSDF. They are coming to recognize the skill sets employed by our search teams and know that the most thorough search that can be conducted will be. This is the kind of mission that we train so hard for and in which we expect the worst, hope for the best and in a best case scenario such as this one, it concludes with a happy ending for a very grateful family.”

SGT Dustin L. Dowdy Awarded GSDF 1BD/1 BN 2010 Soldier of the Year Cooper National Guard Armory, 1BD 1BN Rome, GA February 13, 2011 – Georgia Defense Force CPL Dustin L. Dowdy stands as a proud representation of Rome’s 1BD 1BN. During 1BN’s February drill this first year member was named their 2010 Soldier of the Year.

CPL Dowdy humbly said “I don’t really know why I received the award.” A recent graduate of SLC, just having joined in March 2010, December he received official recognition for already completing 97 FEMA Courses- 105 as of the writing of this article. Also, CPL Dowdy has earned the responsibility of being squad leader of 1BN A Company 1st Squad and shows great promise as a NCO. CPL Dowdy is a six and half year veteran of the United States Navy serving aboard the USS Dwight D. Eisenhower CVN 69 and currently has a son proudly serving as an Army infantryman.

When asked why he joined the Georgia Defense State Force he stated that “My son went to Afghanistan and this is as close as I get to being with him.”

Story and Photos by CPL Tom Biondolillo 1BD 1BN UPAR 4

HEADS-UP | June 2011

3rd Battalion, 5th Brigade Leading the Way in Saving Soldiers Lives Statesboro, GA May 21, 2011 - The 3rd Battalion of the 5th Brigade is once again providing and organizing soldiers from the GSDF to act as Opposition Forces (OPFOR) for the GA Army National Guard at Ft Stewart, GA prior to their deployment overseas. These training events will take place at military installations across the state of Georgia. Because of the size and scope of this mission the 3rd /5th needs volunteers. This mission is scheduled to last from June through at least the end of August on almost a weekly basis. Each week a new detachment of Guardsmen will be arriving to hone their skills in a combat environment.

MAJ John Morgan Commander 3/5

Major John Morgan, 3rd Battalion Commander has stated, “The GSDF support to the Pre-mobilization Training Assistance Element (PTAE) demonstrates the value of a State Defense Force in protecting our nation. Our soldiers assist in training soldiers preparing to deploy into combat zones in support of our nation’s fight against global terrorism. The GSDF soldiers participating in PTAE missions provide challenging ‘real life’ situations requiring quick and decisive actions by the soon-to-deployed soldiers. These ‘real life’ situations better prepare soldiers to serve and survive on battlefields around the world.”

Any soldier wishing to participate in this critical lifesaving mission for our Georgia Army National Guard is encouraged to contact Captain Chris Bowen, the mission OIC, via e-mail at ccbowen@hotmail.com. Soldiers participating in this mission will be billeted at the GSDF barracks and paid Per Diem at $28/day and mileage at $0.50/mile. There is separate billeting for our female volunteers. Dates are 21-28 June, 18-23 Jul, 27 Jul - 01 Aug and 17- 31Aug. Story by CPL Peter Shirley 3/5 UPAR

Commanding General BG Jerry G. Bradford speaks at a Memorial Day Ceremony in Acworth

Photo of BG Bradford and LT Mike Wilkie who is also the Chief of Police of Acworth

HEADS-UP | June 2011

HEADS-UP | December 2010

5

3rd Battalion/1st Brigade Graduates from ANCOC The 1st Brigade’s 3rd Battalion recently graduated three (3) of their senior noncommissioned officers from the prestigious ANCOC or Advanced Non-Commissioned Officers Course. Staff Sergeants Butch Babcock, Diana Carrier and Doug Ford graduated on Sunday, 15 May 2011 along with six (6) other graduates with SSG Babcock receiving the coveted academic achievement award stated 1LT Sam Kilburn, Executive Officer with the 3rd Battalion.

The intense five (5) weekend class was originally slated to begin in early January but its first session was pushed back due to L-R – SSG Diana Carrier, SSG Doug Ford and SSG Butch Babcock the snowstorm that blanketed the region. holding his academic achievement award The class began in early February of 2011 and students were housed, fed and instructed at the Georgia Public Safety Training Center in Forsyth, Georgia for three weekends and the fourth weekend was an outdoor field training exercise (FTX) in which the soldiers performed 4 separate missions. Each of the graduates were required to pay their own room, board, meal and travel expenses which amounted to several hundred dollars per student.

The actual training was conducted free of charge by the 1st Brigade schools division under the auspices of SFC Langley, Commandant of the ANCOC school who was just recently named to replace CSM Parmenter. Graduation exercises were held on Sunday, 15 May 2011 in which the graduates received their certificates and class awards.

A typical day at ANCOC began around 0430 with PT which was followed by room inspection. Following exercise, classmates returned to the classroom where, including meals, they often stayed until 2200 or 2300 hours. Classroom instruction ranged from such subjects as Army Training and Leader Development, Training for Full Spectrum Operations, the Uniform Code of Military Justice and How to Conduct Training Exercises. The fourth and final month included the FTX in which the last mission was a land navigation exercise without using a map. This night time exercise lasted until well after 0100 hours. Classmates agreed that it was a good thing that they were able to accomplish their final mission as their morning chow was the final checkpoint they were required to find and soldiers couldn’t eat their AM chow unless they had located it first.

SSG Butch Babcock received the academic achievement award after receiving the highest numerical score and was later quoted as saying that he was proud to have earned it for all of the members of the 3rd Battalion of which he has been a member for the past six and a half years.

Major Mike Hayden, Battalion Commander of the 3rd Battalion, personally congratulated each of the graduates and welcomed them back home stating that this benchmark in the soldiers training would prove invaluable as they continue their service to the residents of Georgia of whom they so proudly serve.

Story by SFC Ron Cosgrove. Picture by XO 1LT Sam Kilburn Third Battalion/First Brigade 6

HEADS-UP | June 2011

Third Battalion FTX Emphasizes Land Navigation Skills WINDER, GEORGIA - The 90+ degree temperatures didn’t slow down training for soldiers of the Third Battalion/First Brigade when they held a weekend-long Field Training Exercise during their May drill. Soldiers were notified through chain of command of the rally point. From there they travelled by convoy to a park in Gwinnett County where a patrol base had been set up.

The FTX was to prepare the soldiers with the skills they need to be ready for “mission events that they ultimately knew they could be called out to act upon”, said Lieutenant Sam Kilburn, 3rd BN XO. Sgt. Guy McMillan and PFC Jim Thompson plot a course during a nighttime land navigation exercise.

The FTX scenarios consisted of Daytime land navigation, Nighttime land navigation, Water crossing with rope bridge exercise, Sentry duty and exercise, and CPR certification.

During land navigation, the battalion broke down into squad level groups taking two different courses. Each squad had to plot a course on a map to an objective, and then follow it through a dense forest area while maintaining combat awareness.

The scenarios forced the squad members to work as a team and analyze how best to complete the scenario. It was a good chance for those soldiers who have little experience with the compass or map to learn “hands-on”. Once the objective was reached the soldiers made water crossing on a one-rope bridge.

These procedures were repeated Saturday evening with a nighttime navigation exercise. Light discipline was followed as the squads moved through the darkness in search of six checkpoints.

Each Soldier not only gained confidence in their soldiering skills, but learned how to work together to succeed under challenging conditions.

(L-R) PFC Patrick Paul, SGT Guy McMillan, PFC Connie Mitchell, PFC Natalie Dominguez.

A night AA/TOC security exercise was conducted between 0300-0500 on Sunday morning. CERT volunteers were brought in to purposely compromise the integrity of venue operational security. Sentry personnel did an outstanding job in identifying and dealing with the ‘intruders’.

Following a hot, well-deserved breakfast, the Chaplaincy staff served communion during Chapel service. The FTX wrapped up with CPL Kevin Ward, S-3/3rd BN, conducting CPR/AED training. Thirty-five soldiers were recertified.

Story and photos by PFC Lisa Kennedy Third Battalion/First Brigade

HEADS-UP | June 2011

CPR recertification PV2 Jamison Chambers, SGT Sam Martinez

HEADS-UP | December 2010

7

Dacula, GA , May 30, 2011 - The proud men and women of the 3rd Battalion, 1st Brigade showed up in Dacula on a hot Memorial Day, meeting early in the morning hours in the parking lot of the Hebron Baptist Church. Approximately 30 total soldiers in full combat rattle pparticipated in the annual parade which consisted of 149 units and an extremely receptive, clapping, patriotic audience estimated by event coordinators to be slightly less than 10,000 people. LTC Howard Brandon donated the use of restored period vehicles including a fully restored 1971 General Product “deuce and a half”, a 1942 Willys Jeep and a customized Chevrolet CUCV military truck. Soldiers boarded the deuce and a half wearing their Kevlar helmets shortly before 1000 hours that sweltering morning.

The parade began with the bulk of the audience gathered near the beginning and ending point of the parade, which was the parking area of the church. Hundreds of small children waved and clapped wildly as soldiers showered them with handfuls of colorful candy, bubble gum and flags as the parade crept along led by members of the battalion’s color guard. Six heavily suited soldiers kept up with the deuce and a half on either side so as to prevent small children from creeping up too close to the vehicles massive tires. One soldier, SGT Ed Owens, assigned to the battalion’s S-4 shop and a veteran of both Vietnam and Iraqi war theaters, later commented with tears in his eyes to SFC Ron Cosgrove that this Memorial day parade was the very first time that he had been in a position to be publicly appreciated for his service, not just to his nation, but to his state as well. Owens stated that the outpouring of patriotism was the greatest symbol of support he has ever received and his reaction was obvious to his fellow soldiers riding with him in the deuce and a half. The brotherhood and spirit of volunteerism burned brightly in the hot Dacula sun on Memorial Day 2011!

Photo by PFC Lisa Kennedy

Play an Instrument? The GSDF Band Needs You! The Georgia State Defense Force Band is looking for a few good musicians. The band is a valuable recruiting tool for GSDF while also providing musical support for defense force and National Guard ceremonies and performing concerts for the citizens of Georgia.

The band, now six years old, has carried out many musical missions at varied venues, including the VA Hospital, the Georgia Dome, the Martin Luther King Jr. National Historic Site, Underground Atlanta, and the Georgia State Capital.

It has provided live music for various GSDF and Georgia National Guard units in support of occasions from OCS graduations to “welcome home the troops” events. Band members have also played before a National Guard audience from across the country at the Guard’s National Diversity Conference held in Atlanta in 2010.

The band has performed at numerous civic events, including the Atlanta Dogwood Festival and the Crepe Myrtle Festival, and patriotic occasions such as Veterans Day ceremonies in Cumming, Memorial Day commemorations in Fairburn, and the Fabulous Fourth Festival in Conyers. The band currently is preparing to play at this year’s July fourth festival.

The GSDF Band, under the direction of LT Eddie Anthony, hopes to increase its capability to perform many more missions, but to do so it needs more musicians. It is recruiting heavily for additional members. It especially needs woodwind and percussion players. The newly formed Ceremonial Brass Ensemble also desires additional brass musicians.

If you know of any musicians, aged 18 years or older, with band and/or drum and bugle corps experience who are looking for a way to express their patriotism, please contact the GSDF Band’s first sergeant, SFC Larry Carey, at airbrne_mp@yahoo.com. Musicians who are members of other GSDF units are also welcome to play with the band as their duties permit.

8

HEADS-UP | June 2011

message from the medic As the weather gets hotter, one injury will begin to be seen more than any other at missions: those that are heat related. Heat injuries can be as dangerous as any enemy to the typical soldier and the outcome can range from mild discomfort to death. The first step is to recognize the need for treatment and understand the various stages of heat related injuries.

The first and possibly most recognizable stage is heat cramps, which is characterized by a mild to severe cramping in the stomach or the extremities. This is caused by a loss of salt in the body.

The patient will appear tired, and the skin will be moist and cool to the touch.

The next stage is heat exhaustion. In this stage, the cramps tend to worsen, the patient’s skin becomes more sweaty and pale, and the patient may be confused, may have trouble seeing, may complain of a tingling in the extremities, and in rare cases may complain of a need to use the restroom. Health care providers may also notice that the patient’s pulse is very rapid, very weak, or completely absent.

The next stage is heat stroke. At this point, the patient is in critical condition. The patient’s skin will be dry, hot, and red. The patient will also be very confused, may have difficulty breathing, may exhibit pain the chest, or may be unconscious.

The first step with any of these stages is to initiate treatment as soon as possible. If a patient complains of symptoms similar to heat cramps, have him or her stop, sit down in the shade, loosen any restrictive clothing (with the patient’s permission), and drink water. Be sure to get the patient inside. Do not allow the patient to return to duty for at least 2 hours after the symptoms subside. Ensure that during this time, the patient remains inside and does not venture into the heat. If heat exhaustion develops or the heat injury worsens, call 911.

Treatment for heat exhaustion is very similar. Have the patient move indoors and have him/her sit down and loosen any restrictive clothing. Have the patient drink cool water. Use cool water, wet rag or gauze or an ice pack to cool the back of the patient’s neck, the sides of his/her neck, and the patient’s arm pits.

If you have access to fluids containing extra electrolytes, such as Gatorade or Pedialyte, give this to the patient to help restore some of the lost salts. Do not allow the patient to return to duty, and do not allow the patient to leave until he/she feels better. As always, if the heat injury worsens, call 911.

Treatment for heat stroke must be done quickly and as soon as possible. Remember that heat stroke or any sign of heat stroke is an emergency. The first step in treatment is calling 911. Put the patient inside and have him/her lay down. With the patient’s permission, loosen any restrictive clothing. Elevate the patient’s legs above the heart, just as you would for shock. Using either ice packs or wet rags, cool the patient’s groin (inside of the thighs), armpits, sides of the neck, and back of the neck. The patient may want to drink some water. The patient may sip some cool water. Monitor the patient until EMS arrives.

Remember to monitor the patient in all circumstances. Make sure that the water is not warm, but not cold. The water should be cool. Ensure that the patient is sipping the water, and not guzzling it.

FIELD TIP: During missions where reliable shelter is not available, it may be necessary to make a shelter to help the patient. The quickest and most effective material for this is a space blanket. The blanket reflects outside heat, cooling the patient rapidly.

Article by PFC Christopher Smith Field Medic with 2 Medco Photo by Sgt Stephen Smith

HEADS-UP | June 2011

HEADS-UP | December 2010

9

SGT Goodelman's Health Tip of the Month T Two times every minute someone suffers from a coron nary event, and a life is lost every minute from cardiovvascular disease (CVD). Heart disease is an equal opp portunity killer. It’s known to be most common cause o of death among women and men. Exercise, diet and stress management is believed to help prevent some 2/3 of all heart disease cases.

Today’s Tip: Slash Sodium!

What is So Bad About a Little Sodium? Yes, sodium is important for many of functions in the body, but the average American consumes three times the amount recommended. There is data which has shown that 70 percent of the U.S. population is salt sensitive, which means that their blood pressure is prone to rise in response to excess sodium in their diet. Also, up to 97 percent of all children in the U.S. are eating too much salt (sodium chloride), putting them at early risk for high blood pressure. High blood pressure is linked to stroke and heart disease. Today’s generation of children may be the first to live shorter lives than their parents because risk factors such as high blood pressure and diabetes are starting to appear in young people.

NO GOOD!!

How Much Sodium is Too Much?

The new Dietary Guidelines for Americans, recently released, strongly recommend a reduction in sodium. For the first time the Dietary Guidelines are telling people who are 51 and older, all African-Americans and anyone suffering from hypertension, diabetes or chronic kidney disease to reduce daily sodium intake to little more than half a teaspoon. This group includes about half of the population, and those who are most at risk of having higher blood pressure due to sodium intake. For everyone else, the government continues to recommend about a teaspoon a day — 2,300 milligrams or about one-third less than the average person normally consumes.

Think Beyond the Salt Shaker Up to 75 percent of sodium in our diet comes from sodium added to processed foods and beverages. Restaurant foods are an additional leading source of sodium. Even fresh meat, especially pork and poultry, are being injected with sodium to add weight and moisture.

Tips for Reducing Sodium in Your Diet • Choose fresh, frozen or canned food items without added salts.

• Select unsalted nuts or seeds, dried beans, peas and lentils.

• Limit salty snacks like chips and pretzels.

• Avoid adding salt and canned vegetables to homemade dishes.

• Select unsalted, lower sodium, fat-free broths, bouillons or soups.

• Select fat-free or low-fat milk, low-sodium, low-fat cheeses and lowfat yogurt.

• Learn to use spices and herbs to enhance the taste of your food.

Most spices naturally contain very small amounts of sodium.

• Add fresh lemon juice instead of salt to fish and vegetables.

• Specify how you want your food prepared when dining out. Ask for your dish to be prepared without salt. Don’t use the salt shaker.

• Use the pepper shaker or mill.

10

GSDF Soldier Creed I am a volunteer. I am a Soldier.

I stand for the citizens of Georgia. From the majestic mountains of the north to the city of Atlanta; from the rolling plains of the south, to the splendor of the sea,where I am needed is where I will be found.

I am a well-trained and professional member of Georgia’s proud military tradition.

I will follow the orders of my superiors with conviction and lead those in my charge with distinction. I will never fail my unit, my state or my Governor.

Where there is despair, I will bring hope.

Where there is need, I will bring sustenance.

Where there is fear, I will bring resolve.

As a sentry on watch for my Great State, I will be ever vigilant and steadfast. I am capable, courageous and confident in my ability to defend the Constitution of the State of Georgia and the United States of America.

The citizens of Georgia can sleep peacefully, for I am ready, reliable and will respond rapidly when called.

I am the Georgia State Defense Force.

HEADS official newsletter of HEADSUP UPisisthe the offi cal newsletter of the Georgia State Defense Force The Georgia State Defense Force GSDF PUBLIC AFFAIRS HQ

Submit articles & photos to Cpt Andy Creed at andrew_creed_jr@hotmail.com or Sgt Jim Zegers at zegersgsdf@gmail. com. Articles are intended for publicizing unit missions, activities and events and to highlight GSDF members. Provide details: date, time, location and a brief description. Photos are encouraged. Photos with GSDF personnel should include the rank and full name of the person(s). Provide a point of contact and phone number or email address with any submissions.

HEADS-UP | June 2011