iGermany Trip February/March 2009 Flight and Travel info Information
We will be leaving the BUHS gym parking lot in a Thomas Transportation van with a luggage carrier for Logan Airport at approximately 1:00 pm Sunday, Feb. 22. We are allowing for travel in winter weather and the 3 hour recommended arrival time for international flights with a group. The departure time is subject to change depending on the weather. We will notify the group of any departure change or airline change with our group phone tree. It is important that you give us all of your cell and phone numbers where you can be reached for our phone tree before our departure. We will need to have full contact info for parents and emergency contact info and during the entire two weeks of the trip-especially if families will be going out of town on vacation or business while we are in Germany.
Please e-mail Karen Sebastian at: HYPERLINK "mailto:Karen_Sebastian@fc.brattleboro.k12.vt.us" Karen_Sebastian@fc.brattleboro.k12.vt.us or through he BUHS website to give me your cell phone, business phone and home phone numbers, as well as emergency numbers and any special instructions about contacting you if we need to.
Logan Airport: Terminal E: Northwest Flight 38 Coach class 333
Depart Boston 7:05 pm Sunday, February 22, 2009
Arrive: Amsterdam 8:10 am Amsterdam time Monday, Feb. 23, 2009
Flight time: 7:05
Feb. 23, 2009
KLM Flight 1823 Coach Class Boeing 737
Leave Amsterdam: 10:05 am
Arrive: Berlin/Tegel 11:25 am
Journey time: 1:35
Snack
Return flight
Sunday, March 08
KLM Flight 1822 Coach class F70
Leave: Berlin/Tegel 10:35 am
Meal
Northwest Air Flight 37 Coach Class 333
Leave Amsterdam 3:05 pm
Arrive Boston: 5:55 pm Terminal E
Journey time: 7:50
1.03.2009
Suggested Packing List SEQ CHAPTER \h \r 1Germany Trip 2009
SEQ CHAPTER \h \r 1Germany Trip 2009 Suggested Packing List
Think in terms of items that you can mix and match and that you can layer. The temperature and weather conditions can vary widely in Leipzig and Berlin as they do here-it can get quite cold and can be cold on the plane.
Please no ragged or torn clothing or clothing with metal studs. Please don’t bring clothes that are revealing, low -cut, open back, or that display inappropriate slogans. Avoid wearing clothing with American logos-baseball hats. Please do not wear baseball hats in classes. You are representing your school.
We recommend carrying a change of clothes, essential (labeled prescription)medications, toothbrush/toothpaste, etc. in your carry-on in case your luggage doesn’t arrive when you do. Luggage may be as much as 2 days late.
Pack your personal items in clear zip lock bags so the airline screening process goes smoothly/ so that toiletries don’t leak all over your things. Liquids/gels/sprays must be in 3 oz containers Europe operates on a 220 volt system and the plug is a different shape-so your electronic devices won’t work in Europe unless you have a power converter kit. Borrow hair dryers there!!
Clearly label all of your luggage (including your carry-on) both on the outside and the inside of the luggage BEFORE we leave. We will put pink/blue surveyor’s tape on all of our luggage so we can recognize it quickly.
We will be flying with Northwest Airlines out of Logan. Go on the website and check the dimensions required for carry-ons and luggage, the number of luggage pieces you are allowed to carry, and the weight allowance.
If your luggage is over the weight at check-in, you will have to pay a surcharge-it can get expensive.
CLOTHING
1-2 pairs of casual pants
(Girls) 1 dress or skirt or dressier pant; (boys) 1 pair of dressier pants
2-3 short sleeved pullovers/blouses/shirts
2-3 long-sleeved “ ”
1 heavier sweater/sweatshirt/fleece
5-6 pairs of underwear (1 bra for girls)
5-6 pairs of socks
2 pairs of shoes (Bring 1 very, very comfortable walking shoes!)
1 warm coat or warm rain resistant coat (it’s nice to have a hooded coat)
gloves
1 hat
Bathing suit and flip flops for the Sachsentherme pool
TOILETRY ARTICLES (bring sample sizes if you can to save room; fluids or pastes may be no more than 3 oz.)
Pack all liquids for carry-on in clear plastic quart zip lock bags
toothbrush
toothpaste
dental floss
shampoo
conditioner
hairbrush/comb
makeup
contact lenses/contact lense solution / eyeglasses
manicure items for packed suitcase (but not in your carry-on)
over the counter medication (decongestant/Tylenol) in original, labeled containers)
prescription meds (in the original packaging clearly labeled)
chewing gum for the flight (to chew to alleviate air pressure)
OTHER
passport/passport holder
BUHS student i.d. (important for getting student rates at museums and at the pool)
camera (with digital-no problems with x-ray machine at the airport) ; batteries, film
spending money-recommend about $400.00 depending on what you plan to buy
credit card/automatic teller card (get best exchange rates this way)
sunglasses
host family gifts (unwrapped)
Family photos/Vermont photo project for class presentation and postcards to “Break the ice”
homework/reading material for down time/make photocopies of pages needed to bring
small notebook
address book
journal
pen/pencil
1 alarm clock
1 watch
a backpack as a carry-on is a good idea-you can use it on day trips
some extra clear plastic zip lock bags
an extra stuff bag or duffle that can easily be stowed in your suitcase or luggage if you need more capacity when you return Be prepared to pay any extra cost on the return trip in euros
Some American money for Logan airport and to change into euros when we land in Schipol airport
A BUHS or Brattleboro t-shirt we plan to buy and give you to pack in your luggage for your home stay partner. If you have an idea of your partner’s size, please let us know ASAP.
TIPS:
Keep your passport safe. We recommend a passport holder that hangs from a lanyard around your neck and that you can tuck under your sweater/coat. You can find these at Sam’s.
NEVER carry your passport in your pockets-it is a target for pickpockets or can easily fall out.
NEVER carry your passport in your checked luggage, your backpack or other bag-too easy to set it down and walk off and leave it.
Thieves can cut out the bottom of your backpack and take your valuables without your knowing.
ALWAYS have money and valuables stored in separate locations in case you lose some money-you’ll have other money.
For the ladies, it is best to have a pocketbook with a thick strap you can loop around in front of you to keep safe.
ALWAYS keep your pocketbook in your lap/with a hand on it.
Please record a list of ALL prescription medicines you will be bringing with you and give to us by on or before Feb. 9 orientation session. We need to know what you are taking in case you fall ill. Carry rescue inhalers with you AT ALL TIMES. We strongly recommend that you bring a copy of your prescription(s) with you and extra medicine in the original, labeled container. (Having an extra rescue inhaler is not a bad idea)
Think in terms of items that you can mix and match and that you can layer. The temperature and weather conditions can vary widely in Leipzig and Berlin as they do here-it can get quite cold and can be cold on the plane.
Please no ragged or torn clothing or clothing with metal studs. Please don’t bring clothes that are revealing, low -cut, open back, or that display inappropriate slogans. Avoid wearing clothing with American logos-baseball hats. Please do not wear baseball hats in classes. You are representing your school.
We recommend carrying a change of clothes, essential (labeled prescription)medications, toothbrush/toothpaste, etc. in your carry-on in case your luggage doesn’t arrive when you do. Luggage may be as much as 2 days late.
Pack your personal items in clear zip lock bags so the airline screening process goes smoothly/ so that toiletries don’t leak all over your things. Liquids/gels/sprays must be in 3 oz containers Europe operates on a 220 volt system and the plug is a different shape-so your electronic devices won’t work in Europe unless you have a power converter kit. Borrow hair dryers there!!
Clearly label all of your luggage (including your carry-on) both on the outside and the inside of the luggage BEFORE we leave. We will put pink/blue surveyor’s tape on all of our luggage so we can recognize it quickly.
We will be flying with Northwest Airlines out of Logan. Go on the website and check the dimensions required for carry-ons and luggage, the number of luggage pieces you are allowed to carry, and the weight allowance.
If your luggage is over the weight at check-in, you will have to pay a surcharge-it can get expensive.
CLOTHING
1-2 pairs of casual pants
(Girls) 1 dress or skirt or dressier pant; (boys) 1 pair of dressier pants
2-3 short sleeved pullovers/blouses/shirts
2-3 long-sleeved “ ”
1 heavier sweater/sweatshirt/fleece
5-6 pairs of underwear (1 bra for girls)
5-6 pairs of socks
2 pairs of shoes (Bring 1 very, very comfortable walking shoes!)
1 warm coat or warm rain resistant coat (it’s nice to have a hooded coat)
gloves
1 hat
Bathing suit and flip flops for the Sachsentherme pool
TOILETRY ARTICLES (bring sample sizes if you can to save room; fluids or pastes may be no more than 3 oz.)
Pack all liquids for carry-on in clear plastic quart zip lock bags
toothbrush
toothpaste
dental floss
shampoo
conditioner
hairbrush/comb
makeup
contact lenses/contact lense solution / eyeglasses
manicure items for packed suitcase (but not in your carry-on)
over the counter medication (decongestant/Tylenol) in original, labeled containers)
prescription meds (in the original packaging clearly labeled)
chewing gum for the flight (to chew to alleviate air pressure)
OTHER
passport/passport holder
BUHS student i.d. (important for getting student rates at museums and at the pool)
camera (with digital-no problems with x-ray machine at the airport) ; batteries, film
spending money-recommend about $400.00 depending on what you plan to buy
credit card/automatic teller card (get best exchange rates this way)
sunglasses
host family gifts (unwrapped)
Family photos/Vermont photo project for class presentation and postcards to “Break the ice”
homework/reading material for down time/make photocopies of pages needed to bring
small notebook
address book
journal
pen/pencil
1 alarm clock
1 watch
a backpack as a carry-on is a good idea-you can use it on day trips
some extra clear plastic zip lock bags
an extra stuff bag or duffle that can easily be stowed in your suitcase or luggage if you need more capacity when you return Be prepared to pay any extra cost on the return trip in euros
Some American money for Logan airport and to change into euros when we land in Schipol airport
A BUHS or Brattleboro t-shirt we plan to buy and give you to pack in your luggage for your home stay partner. If you have an idea of your partner’s size, please let us know ASAP.
TIPS:
Keep your passport safe. We recommend a passport holder that hangs from a lanyard around your neck and that you can tuck under your sweater/coat. You can find these at Sam’s.
NEVER carry your passport in your pockets-it is a target for pickpockets or can easily fall out.
NEVER carry your passport in your checked luggage, your backpack or other bag-too easy to set it down and walk off and leave it.
Thieves can cut out the bottom of your backpack and take your valuables without your knowing.
ALWAYS have money and valuables stored in separate locations in case you lose some money-you’ll have other money.
For the ladies, it is best to have a pocketbook with a thick strap you can loop around in front of you to keep safe.
ALWAYS keep your pocketbook in your lap/with a hand on it.
Please record a list of ALL prescription medicines you will be bringing with you and give to us by on or before Feb. 9 orientation session. We need to know what you are taking in case you fall ill. Carry rescue inhalers with you AT ALL TIMES. We strongly recommend that you bring a copy of your prescription(s) with you and extra medicine in the original, labeled container. (Having an extra rescue inhaler is not a bad idea)
Jet lag/ Diet
To avoid jet lag, the Anti-Jet-Lag Diet uses some of the same time cues that cause it. These time cues include meal times, sunset and sunrise, and daily cycles of rest and activity. Normally, they work together to help keep the body on schedule and healthy.
The Anti-Jet-Lag Diet is more than a diet. It helps avoid jet lag with a coordinated plan that combines a number of time-giving cues -- including alternate days of moderate feasting and fasting -- to help speed your adjustment to a new schedule. Still, we call it a 'diet' because meals are central. What you eat sends your body signals about waking up and going to sleep. And because meals tend to occur at reasonably consistent times during the day, their regularity helps to reinforce the regularity of other time-setting activities.
The Anti-Jet-Lag Diet can help avoid jet lag with a planned rescheduling of time-giving cues. It starts a few days ahead of your departure date to prepare your time-zone adjustment by carefully planning the amounts and types of food eaten at meal times. On the day of you arrive at your destination, your body's clock is reset by assuming the same meal and activity schedule as people in the new time zone.
An example traveling east: A traveler planning a Sunday flight from New York to Paris faces a nine-hour flight across six time zones. The traveler plans to arrive Monday at 10 a.m. Paris time, and wants to advance his or her body clock so it is not still set for 4 a.m. New York time upon arrival.
To avoid jet lag, the traveler begins the Anti-Jet-Lag Diet on Thursday, three days before the flight. Meals are eaten at their regular New York times. Thursday is a feast day, to be followed by fasting on Friday, feasting on Saturday and fasting on Sunday. The day of the flight is always a fast day.
Feast days: On feast days, you eat three full meals. Take second helpings. Breakfast and lunch should be high in protein. Steak and eggs make a good breakfast, followed later by meat and, perhaps, beans for lunch. Protein helps the body produce chemicals it normally produces when it's time to wake up and get going. High-protein meals do not need to be exclusively protein, but they should emphasize it.
Supper is high in carbohydrates. They help the body produce chemicals that it normally produces when its time to bring on sleep. Spaghetti or another pasta is good, but no meatballs -- they contain too much protein. High-carbohydrate meals need not be exclusively carbohydrate, but they should emphasize it.
Fast days: On fast days, eat three small meals. They should be low in carbohydrates and calories to help deplete the liver's store of carbohydrates. Acceptable meals on fast days would contain 700 calories or less and might consist of skimpy salads, thin soups and half-slices of bread.
Whether feasting or fasting, the traveler drinks coffee, or any other drink containing caffeine, only between 3 p.m. and 5 p.m. This is the one time of day when caffeine seems to have no effect on the body's rhythms.
Flight day: Sunday evening -- flight day -- you board the plane about 7 p.m. and begin the first phase of speeding up your body's internal clock to Paris time. Drink two or three cups of coffee between 9 and 10 p.m., turn off the overhead light and goes to sleep.
Destination breakfast time: About 1:30 a.m. New York time, you take the final steps that reset your body's clock to Paris time: You begin a third feast day, but this one is based on Paris time. It may be 1:30 a.m. in New York, but in Paris it's 7:30 a.m. -- your normal breakfast time. You wake up -- the coffee you drank before going to sleep helps you do this -- and eat a high-protein breakfast without coffee; it might be last night's supper, which you saved for breakfast. Most airlines will gladly agree to this request. The large, high-protein meal helps your body wake up and synchronize itself with the Parisians, who are eating breakfast at about the same time.
Stay active: Having finished breakfast, you stay active to keep your body working on Paris time. The other passengers may be asleep, but you are walking the aisles, talking to the flight attendants or working at your seat.
Monday afternoon in Paris, eat a high-protein lunch. Steak is a good choice. That evening, eat a high-carbohydrate supper -- crepes, for example, but with no high-protein meat filling -- and go to bed early.
Tuesday morning, you wake up with little or no jet lag.
The return trip, traveling west: On the return trip, the procedure is reversed, with one change. Going from east to west, you want to turn the body clock back six hours so that upon arrival at, say, 10 p.m. New York time, your body clock is not still set at 4 a.m. Paris time.
The same feast-fast-feast-fast procedure is followed as before. For the first four days, your meals and activities are on Paris time. Your fourth day -- a fast day -- is the day you leave Paris. In the morning, you drink two or three cups of caffeinated coffee. You break the fast with a high-protein "breakfast" at the same time New Yorkers are eating breakfast. At that point, you begin a third feast day, but on a New York time schedule. Do not nap on the plane after you break the fast. Stay active and alert. In New York, go to bed about an hour earlier than usual. Wake up the next morning with little or no jet lag.
Medical caution: Remember to be safe. If you are under a doctor's care, you should consult your physician before using the Anti-Jet-Lag Diet -- not because using the Anti-Jet-Lag Diet will harm you, but because varying your doctor's instructions might.
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Is there a shorter version I can use to avoid jet lag?
The diet can be flexible. If you don't have time to alternate feasting and fasting for three days before you fly, you can just fast on the day you leave and follow the rest of the plan accordingly. It may not avoid jet lag entirely, but it will help.
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Who should use the Anti-Jet-Lag Diet to avoid jet lag?
Anyone traveling across three or more time zones can benefit from the Anti-Jet-Lag Diet plan. Besides aiding travelers, this research has important implications for helping shift workers. Many organizations are using shift-rotation programs based on this plan to help workers adjust quickly to continually changing work shifts.
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How do I know the Anti-Jet-Lag Diet can avoid jet jet?
The professional journal Military Medicine reported a test of the Anti-Jet-Lag Diet on 186 members of the Minnesota and Wisconsin National Guards during a joint training mission with South Korean troops across nine time zones. On the trip east to Korea, soldiers who used the Anti-Jet-Lag Diet were 7.5 times less likely to experience symptoms of jet lag. On the return trip west, soldiers who used the Anti-Jet-Lag Diet were 16.2 times less likely to have jet-lag symptoms. Read the HYPERLINK "http://www.antijetlagdiet.com/docs/mmarticle.pdf" \t "_blank" Military Medicine study (1.6 MB PDF file).
In addition, the University of Chicago's Argonne National Laboratory, where the diet was developed, has received thousands of letters from people who have used the Anti-Jet-Lag Diet. More than 99 percent have been positive. Left to its own devices, the body normally needs one day to adjust for each time zone crossed. But proper use of the Anti-Jet-Lag Diet can help the traveler make the change in one day.
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What if I have a layover?
Most layovers are a few hours at most. It’s best to ignore layovers and make the adjustment from your starting city to your final destination. If you are stopping for two or three days in one, you may want to adjust to that destination first, then use an HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "SHORT#SHORT" abbreviated plan to adjust from there to your final destination.
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Where did the Anti-Jet-Lag Diet come from?
The diet grew out of studies of circadian rhythms -- natural body cycles controlled by molecular "clocks" found in every cell of the body -- by Dr. Charles F. Ehret, a biologist at Argonne National Laboratory.
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Who has used the Anti-Jet-Lag Diet to avoid jet lag?
Hundreds of thousands of travelers have requested copies of the Anti-Jet-Lag Diet over the years. Among them are President Ronald Reagan (whose personal physician consulted with Dr. Ehret), the U.S. Army and Navy, the U.S. Secret Service, the Central Intelligence Agency, the Mormon Tabernacle Choir, the Chicago Symphony Orchestra, the World Bank, the Federal Reserve System, and the Canadian National Swim Team, and dozens of corporations, scout groups, church groups and other travelers.
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What is jet lag?
Jet lag is a feeling of irritability, insomnia, indigestion and general disorientation. It occurs when the body's inner clock is out of synchronization with time cues it receives from the environment. Time cues include meal times, sunrise and sunset, and daily cycles of rest and activity.
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What about melatonin, light therapy and other approaches to avoid jet lag?
The anitjetlagdiet.com site is based on research performed at Argonne National Laboratory. Other approaches may work, but we have no detailed information about those approaches, since Argonne has not studied them. The following links may help you learn more about other approaches:
HYPERLINK "http://brightlighttherapy.net/teoria.htm" \t "_blank" Light therapy – There is evidence that exposure to bright light at the right time can help adjust your body clock
HYPERLINK "http://www.berkeleywellness.com/html/ds/dsMelatonin.php" \t "_blank" Melatonin – A natural hormone that many claim combats jet lag, but research support for this claim is mixed and weak.
HYPERLINK "http://www.nojetlag.com/" \t "_blank" Nojetlag – This site sells a pill to combat jet lag
HYPERLINK "http://www.stopjetlag.com/" \t "_blank" StopJetLag – This site combines diet, melatonin, light therapy and exercise to devise a plan tailored to an individual traveler’s itinerary and habits.
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What are some high-protein foods?
High-protein foods that provide all the amino acids your body needs include meat, fish, poultry, milk, cheese and eggs. Proteins provide the amino acids your body uses as building blocks. They are needed for growth, maintenance, and replacement of body cells. They also form hormones and enzymes. The Anti-Jet-Lag Diet incorporates high-protein meals for breakfast and lunch because proteins stimulate the body to produce catacholamines, biochemicals that it naturally produces during the active part of the daily cycle.
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What are some high-carbohydrate foods?
Unprocessed foods that are high in carbohydrates include cereal grains, such as wheat, rice, corn and oats, potatoes, many fruits and vegetables, peas, beans, taro, tapioca, sugar cane and sugar beets. Processed foods that are high in carbohydrates are pasta, bread and other baked goods, jams, jellies, syrups and dried fruits. Carbohydrates fuel the body's energy needs. The Anti-Jet-Lag Diet incorporates high-carbohydrate suppers because carbohydrates stimulate the body to produce indolemines, biochemicals it naturally produces during the resting phase of your daily cycle.
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How can a vegetarian eat a high-protein meal?
Many plant foods are high in protein.
According to the U.S. Department of Agriculture, the following are good examples: almonds, 24 grams of protein per cup; blackeyed peas, 13 grams; broccoli, 5 grams; Brussels sprouts, 7 grams; cashew nuts, 24 grams; collard greens, 7 grams; corn kernels, 5 grams; creamed corn, 5 grams; frozen mixed vegetables, 6 grams; great northern beans, 14 grams; green peas, 8 grams; hazelnuts, 14 grams; kidney beans, 15 grams; lentils, 16 grams; lima beans, 10 grams; navy beans, 15 grams; peanuts roasted in oil, 37 grams; pecans, 11; spinach, 6 grams; sunflower seeds, 35 grams; and walnuts, 26 grams. For comparison, one cup of whole milk contains 8 grams of protein. The protein content and quality of vegetarian meals can be increased by adding milk, cheese, and eggs.
Even plant foods that are high in proteins tend to lack a combination of amino acids that the body can use to build tissue, hormones and enzymes. This lack can be overcome by eating the right combination of vegetables at each meal. Plant foods come in three basic categories: (1) grains, (2) beans and legumes (peas), and (3) nuts and seeds. If you include food from at least two categories in each meal, you will provide your body with a combination of amino acids it can use.
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Why the special instructions regarding caffeine?
Caffeine, like theophyllin found in tea and theobromine in cocoa, belongs to a class of chemicals called "methylated xanthines." Research has shown that methylated xanthines tend to speed up the body clock when taken late during the normal activity cycle and tend to slow it down when taken early in the cycle. During the middle of the daily cycle, they have little or no effect.
This means that for most people, caffeine consumed in the morning will slow down their natural cycle so they take longer to get to sleep at night. Caffeine consumed in the evening will speed up their natural cycle so they wake up earlier than usual in the morning. (Note that this is contrary to the popular belief that drinking coffee in the evening will keep you from getting to sleep; what it really does is wake you up early.) Drinking caffeinated beverages in the mid-afternoon -- say, between 3 and 5 p.m. -- has little or no effect.
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What about crossing the International Date Line?
Figuring out your own Anti-Jet-Lag-Diet plan can be confusing when your trip takes you across the International Date Line. On paper, it may look like you skip a day when traveling west or start before you leave when traveling east. To be safe and spare yourself the concern, we recommend that you HYPERLINK "http://www.antijetlagdiet.com/calculate.asp" let us calculate your diet plan and email it to you for a small fee.
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Does your software account for Daylight Savings time?
No. Daylight Savings Time is continually changing all over the world. Rather than try to track it all, we take the simple approach of ignoring it. If you fly across several time zones and can adjust quickly to within one hour of your destination time zone, you’re in good shape.
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Why can't I drink alcohol?
Alcohol is another food that can reset your circadian rhythms. But the precise effects vary with the amount consumed, the time of day, your body weight, and enough other factors that it makes predicting the outcome too complicated. It's easier to eliminate alcohol for a few days, making the Anti-Jet-Lag Diet simpler and more effective.
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Will my prescription drugs help or hurt the Anti-Jet-Lag Diet?
If you are under a doctor's care, you should consult your physician before using the Anti-Jet-Lag Diet -- not because using the Anti-Jet-Lag Diet will harm you, but because varying your doctor's instructions might.
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Can the Anti-Jet-Lag Diet help young children avoid jet lag?
The older you are, the harder it is to adjust to jet lag and the more you can benefit from using the Anti-Jet-Lag Diet. Pre-teenagers adjust so quickly to new time zones that they seldom need the help of the Anti-Jet-Lag Diet.
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The Anti-Jet-Lag Diet is more than a diet. It helps avoid jet lag with a coordinated plan that combines a number of time-giving cues -- including alternate days of moderate feasting and fasting -- to help speed your adjustment to a new schedule. Still, we call it a 'diet' because meals are central. What you eat sends your body signals about waking up and going to sleep. And because meals tend to occur at reasonably consistent times during the day, their regularity helps to reinforce the regularity of other time-setting activities.
The Anti-Jet-Lag Diet can help avoid jet lag with a planned rescheduling of time-giving cues. It starts a few days ahead of your departure date to prepare your time-zone adjustment by carefully planning the amounts and types of food eaten at meal times. On the day of you arrive at your destination, your body's clock is reset by assuming the same meal and activity schedule as people in the new time zone.
An example traveling east: A traveler planning a Sunday flight from New York to Paris faces a nine-hour flight across six time zones. The traveler plans to arrive Monday at 10 a.m. Paris time, and wants to advance his or her body clock so it is not still set for 4 a.m. New York time upon arrival.
To avoid jet lag, the traveler begins the Anti-Jet-Lag Diet on Thursday, three days before the flight. Meals are eaten at their regular New York times. Thursday is a feast day, to be followed by fasting on Friday, feasting on Saturday and fasting on Sunday. The day of the flight is always a fast day.
Feast days: On feast days, you eat three full meals. Take second helpings. Breakfast and lunch should be high in protein. Steak and eggs make a good breakfast, followed later by meat and, perhaps, beans for lunch. Protein helps the body produce chemicals it normally produces when it's time to wake up and get going. High-protein meals do not need to be exclusively protein, but they should emphasize it.
Supper is high in carbohydrates. They help the body produce chemicals that it normally produces when its time to bring on sleep. Spaghetti or another pasta is good, but no meatballs -- they contain too much protein. High-carbohydrate meals need not be exclusively carbohydrate, but they should emphasize it.
Fast days: On fast days, eat three small meals. They should be low in carbohydrates and calories to help deplete the liver's store of carbohydrates. Acceptable meals on fast days would contain 700 calories or less and might consist of skimpy salads, thin soups and half-slices of bread.
Whether feasting or fasting, the traveler drinks coffee, or any other drink containing caffeine, only between 3 p.m. and 5 p.m. This is the one time of day when caffeine seems to have no effect on the body's rhythms.
Flight day: Sunday evening -- flight day -- you board the plane about 7 p.m. and begin the first phase of speeding up your body's internal clock to Paris time. Drink two or three cups of coffee between 9 and 10 p.m., turn off the overhead light and goes to sleep.
Destination breakfast time: About 1:30 a.m. New York time, you take the final steps that reset your body's clock to Paris time: You begin a third feast day, but this one is based on Paris time. It may be 1:30 a.m. in New York, but in Paris it's 7:30 a.m. -- your normal breakfast time. You wake up -- the coffee you drank before going to sleep helps you do this -- and eat a high-protein breakfast without coffee; it might be last night's supper, which you saved for breakfast. Most airlines will gladly agree to this request. The large, high-protein meal helps your body wake up and synchronize itself with the Parisians, who are eating breakfast at about the same time.
Stay active: Having finished breakfast, you stay active to keep your body working on Paris time. The other passengers may be asleep, but you are walking the aisles, talking to the flight attendants or working at your seat.
Monday afternoon in Paris, eat a high-protein lunch. Steak is a good choice. That evening, eat a high-carbohydrate supper -- crepes, for example, but with no high-protein meat filling -- and go to bed early.
Tuesday morning, you wake up with little or no jet lag.
The return trip, traveling west: On the return trip, the procedure is reversed, with one change. Going from east to west, you want to turn the body clock back six hours so that upon arrival at, say, 10 p.m. New York time, your body clock is not still set at 4 a.m. Paris time.
The same feast-fast-feast-fast procedure is followed as before. For the first four days, your meals and activities are on Paris time. Your fourth day -- a fast day -- is the day you leave Paris. In the morning, you drink two or three cups of caffeinated coffee. You break the fast with a high-protein "breakfast" at the same time New Yorkers are eating breakfast. At that point, you begin a third feast day, but on a New York time schedule. Do not nap on the plane after you break the fast. Stay active and alert. In New York, go to bed about an hour earlier than usual. Wake up the next morning with little or no jet lag.
Medical caution: Remember to be safe. If you are under a doctor's care, you should consult your physician before using the Anti-Jet-Lag Diet -- not because using the Anti-Jet-Lag Diet will harm you, but because varying your doctor's instructions might.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Is there a shorter version I can use to avoid jet lag?
The diet can be flexible. If you don't have time to alternate feasting and fasting for three days before you fly, you can just fast on the day you leave and follow the rest of the plan accordingly. It may not avoid jet lag entirely, but it will help.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Who should use the Anti-Jet-Lag Diet to avoid jet lag?
Anyone traveling across three or more time zones can benefit from the Anti-Jet-Lag Diet plan. Besides aiding travelers, this research has important implications for helping shift workers. Many organizations are using shift-rotation programs based on this plan to help workers adjust quickly to continually changing work shifts.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
How do I know the Anti-Jet-Lag Diet can avoid jet jet?
The professional journal Military Medicine reported a test of the Anti-Jet-Lag Diet on 186 members of the Minnesota and Wisconsin National Guards during a joint training mission with South Korean troops across nine time zones. On the trip east to Korea, soldiers who used the Anti-Jet-Lag Diet were 7.5 times less likely to experience symptoms of jet lag. On the return trip west, soldiers who used the Anti-Jet-Lag Diet were 16.2 times less likely to have jet-lag symptoms. Read the HYPERLINK "http://www.antijetlagdiet.com/docs/mmarticle.pdf" \t "_blank" Military Medicine study (1.6 MB PDF file).
In addition, the University of Chicago's Argonne National Laboratory, where the diet was developed, has received thousands of letters from people who have used the Anti-Jet-Lag Diet. More than 99 percent have been positive. Left to its own devices, the body normally needs one day to adjust for each time zone crossed. But proper use of the Anti-Jet-Lag Diet can help the traveler make the change in one day.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
What if I have a layover?
Most layovers are a few hours at most. It’s best to ignore layovers and make the adjustment from your starting city to your final destination. If you are stopping for two or three days in one, you may want to adjust to that destination first, then use an HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "SHORT#SHORT" abbreviated plan to adjust from there to your final destination.
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Where did the Anti-Jet-Lag Diet come from?
The diet grew out of studies of circadian rhythms -- natural body cycles controlled by molecular "clocks" found in every cell of the body -- by Dr. Charles F. Ehret, a biologist at Argonne National Laboratory.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Who has used the Anti-Jet-Lag Diet to avoid jet lag?
Hundreds of thousands of travelers have requested copies of the Anti-Jet-Lag Diet over the years. Among them are President Ronald Reagan (whose personal physician consulted with Dr. Ehret), the U.S. Army and Navy, the U.S. Secret Service, the Central Intelligence Agency, the Mormon Tabernacle Choir, the Chicago Symphony Orchestra, the World Bank, the Federal Reserve System, and the Canadian National Swim Team, and dozens of corporations, scout groups, church groups and other travelers.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
What is jet lag?
Jet lag is a feeling of irritability, insomnia, indigestion and general disorientation. It occurs when the body's inner clock is out of synchronization with time cues it receives from the environment. Time cues include meal times, sunrise and sunset, and daily cycles of rest and activity.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
What about melatonin, light therapy and other approaches to avoid jet lag?
The anitjetlagdiet.com site is based on research performed at Argonne National Laboratory. Other approaches may work, but we have no detailed information about those approaches, since Argonne has not studied them. The following links may help you learn more about other approaches:
HYPERLINK "http://brightlighttherapy.net/teoria.htm" \t "_blank" Light therapy – There is evidence that exposure to bright light at the right time can help adjust your body clock
HYPERLINK "http://www.berkeleywellness.com/html/ds/dsMelatonin.php" \t "_blank" Melatonin – A natural hormone that many claim combats jet lag, but research support for this claim is mixed and weak.
HYPERLINK "http://www.nojetlag.com/" \t "_blank" Nojetlag – This site sells a pill to combat jet lag
HYPERLINK "http://www.stopjetlag.com/" \t "_blank" StopJetLag – This site combines diet, melatonin, light therapy and exercise to devise a plan tailored to an individual traveler’s itinerary and habits.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
What are some high-protein foods?
High-protein foods that provide all the amino acids your body needs include meat, fish, poultry, milk, cheese and eggs. Proteins provide the amino acids your body uses as building blocks. They are needed for growth, maintenance, and replacement of body cells. They also form hormones and enzymes. The Anti-Jet-Lag Diet incorporates high-protein meals for breakfast and lunch because proteins stimulate the body to produce catacholamines, biochemicals that it naturally produces during the active part of the daily cycle.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
What are some high-carbohydrate foods?
Unprocessed foods that are high in carbohydrates include cereal grains, such as wheat, rice, corn and oats, potatoes, many fruits and vegetables, peas, beans, taro, tapioca, sugar cane and sugar beets. Processed foods that are high in carbohydrates are pasta, bread and other baked goods, jams, jellies, syrups and dried fruits. Carbohydrates fuel the body's energy needs. The Anti-Jet-Lag Diet incorporates high-carbohydrate suppers because carbohydrates stimulate the body to produce indolemines, biochemicals it naturally produces during the resting phase of your daily cycle.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
How can a vegetarian eat a high-protein meal?
Many plant foods are high in protein.
According to the U.S. Department of Agriculture, the following are good examples: almonds, 24 grams of protein per cup; blackeyed peas, 13 grams; broccoli, 5 grams; Brussels sprouts, 7 grams; cashew nuts, 24 grams; collard greens, 7 grams; corn kernels, 5 grams; creamed corn, 5 grams; frozen mixed vegetables, 6 grams; great northern beans, 14 grams; green peas, 8 grams; hazelnuts, 14 grams; kidney beans, 15 grams; lentils, 16 grams; lima beans, 10 grams; navy beans, 15 grams; peanuts roasted in oil, 37 grams; pecans, 11; spinach, 6 grams; sunflower seeds, 35 grams; and walnuts, 26 grams. For comparison, one cup of whole milk contains 8 grams of protein. The protein content and quality of vegetarian meals can be increased by adding milk, cheese, and eggs.
Even plant foods that are high in proteins tend to lack a combination of amino acids that the body can use to build tissue, hormones and enzymes. This lack can be overcome by eating the right combination of vegetables at each meal. Plant foods come in three basic categories: (1) grains, (2) beans and legumes (peas), and (3) nuts and seeds. If you include food from at least two categories in each meal, you will provide your body with a combination of amino acids it can use.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Why the special instructions regarding caffeine?
Caffeine, like theophyllin found in tea and theobromine in cocoa, belongs to a class of chemicals called "methylated xanthines." Research has shown that methylated xanthines tend to speed up the body clock when taken late during the normal activity cycle and tend to slow it down when taken early in the cycle. During the middle of the daily cycle, they have little or no effect.
This means that for most people, caffeine consumed in the morning will slow down their natural cycle so they take longer to get to sleep at night. Caffeine consumed in the evening will speed up their natural cycle so they wake up earlier than usual in the morning. (Note that this is contrary to the popular belief that drinking coffee in the evening will keep you from getting to sleep; what it really does is wake you up early.) Drinking caffeinated beverages in the mid-afternoon -- say, between 3 and 5 p.m. -- has little or no effect.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
What about crossing the International Date Line?
Figuring out your own Anti-Jet-Lag-Diet plan can be confusing when your trip takes you across the International Date Line. On paper, it may look like you skip a day when traveling west or start before you leave when traveling east. To be safe and spare yourself the concern, we recommend that you HYPERLINK "http://www.antijetlagdiet.com/calculate.asp" let us calculate your diet plan and email it to you for a small fee.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Does your software account for Daylight Savings time?
No. Daylight Savings Time is continually changing all over the world. Rather than try to track it all, we take the simple approach of ignoring it. If you fly across several time zones and can adjust quickly to within one hour of your destination time zone, you’re in good shape.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Why can't I drink alcohol?
Alcohol is another food that can reset your circadian rhythms. But the precise effects vary with the amount consumed, the time of day, your body weight, and enough other factors that it makes predicting the outcome too complicated. It's easier to eliminate alcohol for a few days, making the Anti-Jet-Lag Diet simpler and more effective.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Will my prescription drugs help or hurt the Anti-Jet-Lag Diet?
If you are under a doctor's care, you should consult your physician before using the Anti-Jet-Lag Diet -- not because using the Anti-Jet-Lag Diet will harm you, but because varying your doctor's instructions might.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
Can the Anti-Jet-Lag Diet help young children avoid jet lag?
The older you are, the harder it is to adjust to jet lag and the more you can benefit from using the Anti-Jet-Lag Diet. Pre-teenagers adjust so quickly to new time zones that they seldom need the help of the Anti-Jet-Lag Diet.
HYPERLINK "http://www.antijetlagdiet.com/faqs.asp" \l "top#top" Back to Top
HYPERLINK "http://www.antijetlagdiet.com/calculate.asp" Click here to Calculate your personal Anti Jet Lag Diet
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12.09.2008
Saturday & Sunday, Dec. 20th & 21st, Coop Table ~ 10 am to 2 pm!
We could probably go a little later, any opinions?
This is great, it's the weekend before Christmas, lots of shoppers and good cheer!
This is great, it's the weekend before Christmas, lots of shoppers and good cheer!
12.05.2008
Monday, December 1, 2008 Mandatory student orientation session #1
Trip leaders: Karen Sebastian and Kathleen Saccoccio
Trip dates: Sunday, Feb. 22 to Sunday, March 8, 2009
Leipzig school: Friedrich-Schiller-Schule
Leipzig host teachers: Katrin Boehme and Karin Karstein
Check work bank credit/any individual questions 3:15-3:30
Mandatory Orientation session 3:30-4:30
Check work bank credits/any individual questions 3:30-4:45
Mandatory Orientation sessions will be conducted primarily in German. Students are expected to speak German with the trip leaders and one another during this orientation.
Use or bring dictionaries if you need them.
Save the agendas and take notes on them.
We ask you to share all info with your parents. That is your responsibility as trip members.
We also ask that you turn in all paperwork on time.
Fundraising River Garden Sunday, Dec. 7 starting at 11:00 am
Bake sale and workers needed
Soups/chili??
Label all of your utensils/plates
Label all food items with ingredients
Make sure to sign the event sheet for your work times and
Baked goods (include a description of item and quantity)
Check work bank totals at 3:15 before Monday Dec. 8 orientation
Contact Barbara Holliday or Carol Ann Lobo Johnson event organizers
with questions
Photo album project or PowerPoint
Pictures of your family/you at various ages/family/hobbies and
Where you live/Brattleboro
You will be working with Vanessa Panitz at the next orientation to help you talk about your photos. You will use these as an icebreaker in your host family, so you will need to describe in German. These will also be used to talk with students in English classes in Germany. You will be shadowing your partner’s schedule and will be in an English class. Frau Boehme & Frau Karstein will also ask for people to go into other English classes (5th/7th/9th grade)
Host gifts Start thinking now—craft fairs…
Contact with host family or Frau Boehme?
Who has e-mailed Frau Boehme at "eilkauz1@web.de" to write the intro about yourself you were asked to write at German Club mtg.
OR heard from host partner?
Will get you complete list of American student and host matches as soon as we get
them
Communication for Germany Trip
-Bulletin board outside rm. 215
-Morning announcements
-Trip blog maintained by Barbara Holliday for Germany Trip info
"http://buhs2leipzig.blogspot.com" http://buhs2leipzig.blogspot.com
Barbara Holliday also sent this out to trip members in an e-mail.
Check this regularly!
Check e-mail, blog, morning announcements and Germany Trip bulletin board every day between now and trip departure
Makeup orientation session Thursdays during a week where we have Monday orientation, tentatively 6:00-7:00 this week, time may be changed to 5:15-6:15 or a bit later during the musical rehearsals.
I have e-mailed Mr. Kramsky and Mr. Rice with Germany Trip participant names and the orientation times to minimize conflicts with musical auditions and rehearsals.
YOU MUST ATTEND either Monday or Thursday orientation
Nov. 19 letter signature by parent/student due Nov. 24-Need it now!!!!!!
Passport status
9. Next orientation: Monday, Dec. 8. Have your photo album or PowerPoint ready for this meeting. Vanessa Panitz, our German exchange student, will be there.
Role play
Giving/asking directions
Finding your way around town
Public transportation
Setting meeting times and places
Devise and act out role play using maps.
Attendance: 9/1/08
Trip leaders: Karen Sebastian and Kathleen Saccoccio
Trip dates: Sunday, Feb. 22 to Sunday, March 8, 2009
Leipzig school: Friedrich-Schiller-Schule
Leipzig host teachers: Katrin Boehme and Karin Karstein
Check work bank credit/any individual questions 3:15-3:30
Mandatory Orientation session 3:30-4:30
Check work bank credits/any individual questions 3:30-4:45
Mandatory Orientation sessions will be conducted primarily in German. Students are expected to speak German with the trip leaders and one another during this orientation.
Use or bring dictionaries if you need them.
Save the agendas and take notes on them.
We ask you to share all info with your parents. That is your responsibility as trip members.
We also ask that you turn in all paperwork on time.
Fundraising River Garden Sunday, Dec. 7 starting at 11:00 am
Bake sale and workers needed
Soups/chili??
Label all of your utensils/plates
Label all food items with ingredients
Make sure to sign the event sheet for your work times and
Baked goods (include a description of item and quantity)
Check work bank totals at 3:15 before Monday Dec. 8 orientation
Contact Barbara Holliday or Carol Ann Lobo Johnson event organizers
with questions
Photo album project or PowerPoint
Pictures of your family/you at various ages/family/hobbies and
Where you live/Brattleboro
You will be working with Vanessa Panitz at the next orientation to help you talk about your photos. You will use these as an icebreaker in your host family, so you will need to describe in German. These will also be used to talk with students in English classes in Germany. You will be shadowing your partner’s schedule and will be in an English class. Frau Boehme & Frau Karstein will also ask for people to go into other English classes (5th/7th/9th grade)
Host gifts Start thinking now—craft fairs…
Contact with host family or Frau Boehme?
Who has e-mailed Frau Boehme at "eilkauz1@web.de"
OR heard from host partner?
Will get you complete list of American student and host matches as soon as we get
them
Communication for Germany Trip
-Bulletin board outside rm. 215
-Morning announcements
-Trip blog maintained by Barbara Holliday for Germany Trip info
"http://buhs2leipzig.blogspot.com" http://buhs2leipzig.blogspot.com
Barbara Holliday also sent this out to trip members in an e-mail.
Check this regularly!
Check e-mail, blog, morning announcements and Germany Trip bulletin board every day between now and trip departure
Makeup orientation session Thursdays during a week where we have Monday orientation, tentatively 6:00-7:00 this week, time may be changed to 5:15-6:15 or a bit later during the musical rehearsals.
I have e-mailed Mr. Kramsky and Mr. Rice with Germany Trip participant names and the orientation times to minimize conflicts with musical auditions and rehearsals.
YOU MUST ATTEND either Monday or Thursday orientation
Nov. 19 letter signature by parent/student due Nov. 24-Need it now!!!!!!
Passport status
9. Next orientation: Monday, Dec. 8. Have your photo album or PowerPoint ready for this meeting. Vanessa Panitz, our German exchange student, will be there.
Role play
Giving/asking directions
Finding your way around town
Public transportation
Setting meeting times and places
Devise and act out role play using maps.
Attendance: 9/1/08
12.04.2008
Fund Raiser, Sunday Dec. 7th @ the River Garden
- All Contributors to the Bake Sale at the River Garden, Dec. 7th, please list what you're bringing in the "comments" below.
Please contact Sadie for flyers to put up in your neighborhood! Load in will be at 11 am.
12.02.2008
Discount card & link
http://www.brattleborochamber.org/photos/hollydays/holly2008.gif
The above is the link to downloadable Holly Days cards for Holly Days discounts!:
BACC's premier holiday shopping & dining savings opportunity returns to Brattleboro to kick off the 2008 season!
The above is the link to downloadable Holly Days cards for Holly Days discounts!:
BACC's premier holiday shopping & dining savings opportunity returns to Brattleboro to kick off the 2008 season!
THE Saving Place for Your Holly Days, Holly Nights Shopping… and Dining! In celebration of the season, participating businesses in historic, strollable and parkable downtown and throughout the greater Brattleboro area offer holiday savings of 20% or more* on a single, non-sale item, and other great discounts!
Present the Holly Days card from Friday, December 5 starting at 4pm, through the close of business on Sunday, December 7 to receive your discount.11.24.2008
FUNDRAISING EVENT! DECEMBER 7th at the Rivergarden during "Holly Days" Festival
Carol Ann Lobo is looking for students and parents to work at the River Garden on Sunday, December 7th. Set up begins at 11:00. This falls durng Holly Days and could really bring in needed funds. All of the materials are supplied. We can run a bake sale at the same time. Carol Ann has agreed to head this up, so please contact her ASAP at the phone number she emailed or leave her a message here to get back to you.
Schedule for meetings
Mondays, December 1st, 8th, 15th, and 5th • 3:15 - 4:30 pm • Room 215 • Orientation
Monday, January 26th* • 6:00 - 7:00 • Room 215 • *Mandatory Students/Parent meeting
*Student luggage hike on that day is from 5:30 - 6:30
Monday, January 26th* • 6:00 - 7:00 • Room 215 • *Mandatory Students/Parent meeting
*Student luggage hike on that day is from 5:30 - 6:30
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