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Show 8 HILLTOP TIMES TIMES November 13, 2008 Great American Smoke Out is November 20 BY PATRICIA CERONE 75th Aerospace Medicine Squadron A re you thinking about quitting smoking but not sure you are ready to take the plunge? The Great American Smoke Out is for you. Thursday, Nov. 20, is the opportunity to join with literally millions of others going smoke free for 24 hours. If past smoke outs are indications, as many as one third of the nation's 46 million smokers could be taking the day off from smoking. Join the fun. Just quit smoking for the 24 hour smoke out. Support is available 24 hours a day seven days a week by logging onto www.utahquitnet com. You can swap advice, tips and groans with other "quitters" and be cheered on by peers and health experts. Another helpful Web site is www. ucanquit2.org. Pick up a free Quit Kit at the Warrior Fitness Center. The kit includes information and supplies to assist in quitting, second-hand smoke information and items that promote smoke-free cars and homes. Sign up to have someone from the Quit Line personally contact you and you will be entered into a drawing for a $50 gift certificate. Also sign up for the Health and Wellness Center "U Can Quit Cold Turkey 2 Event." For each class that you attend at the Health and Wellness Center between now and Nov. 21, you'll receive a raffle ticket towards a drawing for a free "real cold" turkey. The drawing will be on Nov. 24 at 11 a.m, at the Health and Wellness Center. Enjoy the benefits of being tobacco free. Join millions of others who want to enjoy the benefits of being tobacco free. Even if you don't quit permanently you will have learned that you can quit for a day and that many others around you are taking this step, too. Making the decision to quit and following through The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you. Set a quit date and choose a quit plan ' Once you've decided to quit, you're ready to pick a v quit date. This is a very important step. Pick a specific day within the next month as your Quit Day. Here are some steps to help you prepare for your Quit Day: • Pick the date and mark it on your calendar.., • Tell friends and family of your quit day. : • • Get rid of all the cigarettes and ashtrays in your home, car and place of work. • Stock up on oral substitutes — sugarless gum, carrot sticks, and/or hard candy. ;•: ::/•:• -,;';• - ; , , • Decide on a plan. Will you use nicotine replacement therapy or other medicines? Will you attend a stop-smoking class? If so, sign up now. • Practice saying, "No thank you, I don't smoke." • Set up a support system. • Think back to your past attempts to quit. Try to figure out what worked and what did not work for you. On your Quit Day, follow these suggestions. Successful quitting is a matter of planning and commitment, not luck • Do not smoke. This means at all — not even one puff! ; . • Keep active — try walking, exercising or doing other activities or hobbies. • Drink lots of water and juices. TV "..; A V Chief master sergeants assigned to Hill AFB : xi The following senior master sergeants assigned to Team Hill have been selected to become chief master sergeants: Benjamin Harris, 309th Aircraft Maintenance Group; Edwin Maldonado, 75th Medical Operations Squadron; David Marchant, 75th Medical Support Squadron; William Medlin, 388th Aircraft Maintenance Squadron; Robert Webster, 388th Aircraft Maintenance Squadron; Dick Whitten, 388th Equipment Maintenance Squadron and Carrie Wiesner, 649th Combat Logistics Support Squadron. • Begin using nicotine replacement if that is your choice. : • Attend stop-smoking class or start following a selfhelp plan. • Avoid situations where the urge to smoke is strong. , • Reduce or avoid alcohol. • Think about changing your routine. Use a different route to work, drink tea instead of coffee. Eat breakfast in a different place or eat different foods. Deal with withdrawal Withdrawal from nicotine has two parts — the physical and the psychological. The physical symptoms, while annoying, are not life-threatening. Reward yourself. What you're doing is not easy, so you deserve a reward. Stay Quit • Review your reasons for quitting and think of all the benefits to your health, your finances and your family. • Remind yourself that there is no such thing as just one cigarette — or even one puff. • Ride out the desire to smoke. It will go away, but do not fool yourself into thinking you can have just one. • Avoid alcohol. Drinking lowers your chance of success. • If you are worried about gaining weight, put some energy into eating a healthy diet and staying active with exercise. The Health and Wellness Center offers Tbbacco Cessation classes. Call777-1215 to signup. Chief Master Sergeant promotions list released R ANDOLPH AIR FORCE BASE, Texas — Air Force officials selected 520 of 2,415 eligible senior master sergeants for promotion to chief master sergeant for a selection rate of 21.53 percent. The chief master sergeant promotion list was released publicly Nov. 12 at 8 a.m. (CST) on the Air Force Personnel Center's public Web site and on THE EASY WAY TO BUY NEW OR GENTLY USED ITEMS! , . GREAT SELECTION OF: J?# j/ i t& ''-) • Sofas, Love Seats • Chairs "rm/^^r w ' • Coffee, End Tables • Bedroom Sets • Dining Room Sets • China Hutches • Appliances • Antique Furniture • Framed Art Work • Entertainment Centers • Exercise Equipment and Much More AFPC's "Ask" site at Spotlight and Enlisted Promotions. Those selected for chief master sergeant will be promoted according to their promotion sequence number beginning January 2009. 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