1 La Rochelle France from £30 Get a taste of the

1 La Rochelle France from £30 Get a taste of the


first_img1. La Rochelle, France from £30Get a taste of the sun and the sea in south-west France. In La Rochelle, enticing restaurants line the seafront. Splash out on sumptuous seafood served on a tiered stand like a high tea from the ocean. Devour glistening langoustines, washed down with ice-cold vin blanc, lean back in the sun, and enjoy.2. Trieste, Italy from £30The style, the food, the history, the architecture of Italy and central Europe collide in the exciting city of Trieste. It’s a bit like Venice without the tourist crowds, with a bit of Vienna chucked in – pizza and pasta, coffee and cake, and definitely more gelato for your euro.3. Budapest, Hungary from £44Looking for a cheap city break somewhere exciting, how about Budapest? Thanks to a non-eurozone exchange rate, the cost of living when you’re there is pretty reasonable, so you’ll be able to splash out on some slap-up Hungarian dinners after chilling in one the city’s massive beer gardens. 4. Split, Croatia from £45The charming port of Split is the gateway to dozens of Dalmatian islands just a ferry hop away. Alternatively, Split’s main beach, Bacvice, is only a few minutes’ walk east of town and is surrounded by restaurants and bars. By night it’s a lively spot with partygoers often dancing until sunrise.5. Vilnius, Lithuania from £50Tell chums or colleagues that you’re off on a weekend break in Vilnius and they’ll assume that is for a stag do (unless you’re female, obviously), but put them right: you are a massive fan of Baroque architecture and you won’t be drinking the excellent local beer until at least lunchtime.6. Porto, Portugal from £56As April’s cold wind blows, dream of warmer days in Portugal’s most pleasant second city, Porto. You could pass much of your time simply strolling around the UNESCO-listed old town. Be sure to indulge in the local wine from the Douro Valley, which will fortify you for listening to sweet fado music long into the night.7. Menorca, Spain from £60The nightlife mightn’t be so wild as Ibiza or Majorca, but for family-friendly, reasonably-priced sun, sea and sand, you can’t go far wrong with another Balearic island, Menorca. The kids will probably be happy with the hotel pool, but one of the best beaches on the island is Binibeca Nou, perfect for a paddle.*flight prices have been checked and are correct at time of going to press – 8 April 2013ReturnOne wayMulti-cityFromAdd nearby airports ToAdd nearby airportsDepart14/08/2019Return21/08/2019Cabin Class & Travellers1 adult, EconomyDirect flights onlySearch flights Map Related9 flights for under £30Book a budget break for the autumn – nine cool city break ideas, all with return flights under £30.6 flights for under £30Another week, another selection of cheap flights to take you to city break bliss – all under £30 returnWhere to go on holiday in DecemberFancy Christmas abroad this year? Here’s our guide to where’s hot in December when you need a winter escape: the best cities, the greatest events, the sunniest beaches – and the best time to book a cheap deal.last_img


Resource list from “Cooking Up Nutrition Education”.

first_imgLive Poll from webinarPoll Cooking Up Nutrition EducationAs this poll demonstrates, many of us are using cooking demonstrations to communicate nutrition education.  Below is the list of resources shared by the Lori Carlson, the presenter and by the audience during the “Cooking Up Nutrition Education” webinar.If you missed the webinar, you can earn 1.0 CPEU by listening to the recording at the event page.  You can access a pdf version of this list under the learning materials.Resources: Nutrition and Wellness Home: The Military Families Learning Network is a location for professionals to find resources and educational information to help them work with side military families. This website provides blog posts about trending topics and upcoming webinar events.Cookingmatters.org:  Cooking Matters, No Kid Hungry helps families to shop for a cook healthy food on a budget.  This site contains recipes and gives helpful tutorials on how to make healthier food choices.Videos on EatRight.org: The Academy of Nutrition and Dietetics has how to videos that ranges from healthy recipes, fitness plans, and health-related nutrition topics.North Carolina Expanded Food and Nutrition Education Program (EFNEP) is a Nutrition Education program that contains recipes for participants and resources for staff involved or wanting to get involved in a nutrition education program.Health-e-Recipe (AICR Blog):  The American Institute for Cancer Research blog offers tips for cancer prevention and healthy recipes to try and reduce cancer.Spend Smart Eat Smart: Iowa State University Extension and Outreach link provides tips on how to save money and eat healthily. Offers healthy recipes, meal, plans along with videos on food shopping and preparations.MyPlate: USDA website promotes good nutrition and illustrates the five food groups along with guidance and tips to improve healthy eating habits. The website contains recipes, current nutrition topics, lesson plans for all ages and cooking demonstration videos.What’s Cooking? is a USDA website that contains many healthy recipes.Cooking Light provides recipes and healthy nutrition videos and tips on how to improve healthy eating behaviors.AZ Health Zone, formerly Champions for Change, Arizona Nutrition Network, presents many recipes and tutorials health related topics in nutrition. It also provides tips to improve healthy eating habits.Eat Well!: This Center for Disease Control and Prevention website provides tips on how to control diabetes by eating healthier and includes recipes on how to accomplish that.Kitchn provides recipes, entertaining ideas, trending topics in cooking and cooking tutorials.Hunger and Health – Feeding America gives a lot of resources for recipes, information/handouts for nutrition education, and information about the equipment used in our kitchens.VA.gov – Recipes and Cookbooks has an online recipe cookbooks provided along with recipes for low sodium diets. Also, has interactive cooking demonstrations and classes.Fruits & Veggies More Matters offers meal plans and tips on how to eat more fruits and vegetables. Also, has recipes and “how to” videos on how to incorporate them into more meals.Good Cheap Eats offers cheaper recipes and tips on how to eat healthily.Skinnytaste includes an online cookbook that contains low-fat recipes and provides tips on how to reduce fat within our everyday meals.The Million Hearts Initiative is to save 1 million lives in 5 years. Heart-Healthy Recipes lists articles on how to live a heart-friendly life and contains a lot of heart-healthy recipes.Just Say Yes To Fruits and Vegetables provides recipes on how to eat healthily and make it affordable. Also, has cooking demonstrations and nutrition workshops for educators.The Office of Disease Prevention and Health Promotion contains workshops about eating healthier and ways to make meals more affordable. Also, includes handouts and hands-on activities for the educators to provide for their participants.The Hy-Vee grocery store website is an online resource, where food shopping can be done online and be delivered to you to save time. Also, includes recipes.Commissaries is a great source for recipes, cooking tips, and resources for cooking demonstrations. Also, provides information about chains of Commissionaires that help military families by helping provide groceries for them.The American Heart Association provides information on how to make heart-healthy choices. The website has certification programs, heart-healthy recipes, and resources for kitchen equipment and food safety.The University of Arizona Cooperative Extension’s YouTube channel contains videos that are available ranging from trending nutrition topics to cooking demonstrations.Dani’s Delicious Dish (YouTube channel) presents videos on cooking demonstrations, healthy tips for grocery shopping, and information about trending topics in nutrition.The U.S. Department of Veterans Affairs Move! Weight Managment Program website provides information to improve the lives of Veterans by creating weight management health promotion programs.  Resources such as handouts, worksheets, and videos are provided to encourage healthy eating habits.Cooking Up Nutrition Education is a webinar presented by Lori Carlson MS, RDN, LDN. It lists event materials and upcoming events and has the webinar video for Cooking Up Nutrition Education.This list will help you with new ideas or if you want incorporate cooking demonstrations into your practice.  What resources do you use for cooking demonstrations?This post was written by Robin Allen, a member of the Military Families Learning Network (MFLN) Nutrition and Wellness team that aims to support the development of professionals working with military families.  Find out more about the MFLN Nutrition and Wellness concentration on our website, on Facebook, on Twitter, and LinkedIn.last_img

Questions Answered from the webinar: The low FODMAP diet for irritable bowel syndrome: From evidence to practice

first_imgDid you miss this webinar?  Over 450 of your colleagues attended this timely and cutting-edge topic which is in such widespread use in clinical practice for IBS.  Dietitians can still watch the recording and earn 1 CPEU by visiting the event page.As promised we have pulled the questions from the chat pod and our presenter Dr. Caroline Tuck has graciously provided the answers.  Here is what you wanted to know:ProbioticsQ-Are probiotics in pill form as effective as those that are refrigerated?Q-There are several strains of probiotics: is there a product name recommendation?A-Many research studies have investigated the role of probiotics, with mixed results. At this stage, there is insufficient evidence to recommend a specific strain of probiotic and/or the form it comes in. The following research article may be helpful: McKenzie YA, Thompson J, Gulia P, Lomer MCE. British Dietetic Association systematic review of systematic reviews and evidence-based practice guidelines for the use of probiotics in the management of irritable bowel syndrome in adults (2016 update). J Hum Nutr Diet. 2016;29(5):576–92.Low-FODMAP?Q-Are no added sugar/plain yogurt and kefir part of Low FODMAP diet?Q-According to the Monash University Smartphone app, Kefir and Yoghurt are high in lactose content. You may use trial and error with the patient to test their individual tolerance.Q-In the phone app it has different types of soy milk, some are red and some are green.  Tempeh is green.  Boiled soybeans are red.  Firm tofu is green.  Silken tofu is red.  TVP is red.  Could you please explain the differences in why some of these soy products are ok and others are not recommended?A-The FODMAP content of foods is altered by both the ingredients and the food processing techniques used. For example, some soy milks are made with the whole soy bean and are high FODMAP, whilst some soy milks are made with the soy protein, resulting in a low FODMAP content. This blog post written by Monash University may be helpful.A-The following research article may also be helpful: Tuck CJ, Ly E, Bogatyrev A, Costetsou I, Gibson PR, Barrett JS, et al. Fermentable short chain carbohydrate (FODMAPs) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. J Hum Nutr Diet. 2018Q-What about the sprouted grains?A-Sprouted grains were shown to have a reduced FODMAP content in a recent research article. Individual tolerance testing with each patient would be recommended.Q-Would garlic powder be a good alternative?A-Garlic powder would be high FODMAP, and therefore not suitable for the low FODMAP diet. Q-Does fiber or psyllium increase water in the bowel and make symptoms worse?A-The effect of fiber can be variable on the patient and their symptom types. The following article is an excellent resource on this topic: Eswaran S, Muir J, Chey WD. Fiber and functional gastrointestinal disorders. Am J Gastroenterol. 2013;108(5):718-27.SIBO (Small intestinal bacterial overgrowth)Q-Do you find or recommend that patients be tested for SBIO? I know someone who tried FODMAP for a while with mild results and then was tested for this and after antibiotics had complete resolution of her IBS symptoms.A-Unfortunately, there is limited research in the area of SIBO, largely because there are large limitations in the techniques used to try to diagnose SIBO. Techniques such as breath testing have high false positive and/or false negative rates. The topic of SIBO is debated amongst the medical and scientific community. Hopefully with more research, in the future we will understand more about the role of SIBO. Q-Can you speak of the efficacy of the FODMAP diet on lessening symptoms of SIBO?A-As per the question above, due to difficulties in diagnosis of SIBO it has been poorly studied. No studies have investigated the efficacy of the low FODMAP diet on SIBO. Low FODMAP AppQ-The Monash Uni low fodmap diet app is $9.00 in the google play store.  Unfortunately, most of my patients will not be able to afford this.  Any other suggested apps?A-Other apps will not update with new foods / research, hence the Monash University low FODMAP diet app is recommended. If patients are unable to afford the app, then other resources such as education materials may be the best option.IBD (Inflammatory bowel disease)Q-Would you recommend this for people with IBD?A-There are a few studies in IBD patients – mainly done in those who are in remission but having ongoing IBS-type symptoms. The studies to date show that it can be helpful in this patient group. There is no evidence for the diet in patients with active IBD. Following a low-FODMAPQ-How well are people able to stick to the low FODMAP diet?A-Clinical practice suggests that patients are generally able to be compliant with the dietary recommendations. Keep in mind, that it is a ‘low’ not a ‘no’ FODMAP diet, so small discrepancies are not an issue. Additionally,  the diet can be individualized to the patient, as discussed in the webinar, there are strategies to try to improve compliance.Q-How do you decide to trial the low FODMAP diet for IBS versus other diets (e.g. SCD, etc.)?A-Unfortunately, evidence is limited for many dietary therapies. Currently, the low FODMAP diet has the best evidence for efficacy to help manage symptoms of IBS. The following review article discusses the evidence for different diets. Tuck, C. J., and S. J. Vanner. “Dietary therapies for functional bowel symptoms: Recent advances, challenges, and future directions.” Neurogastroenterology & Motility (2017).Q-Are there an increased risk of malnutrition or micronutrient deficiencies with people on FODMAP diet?A-Studies to date have shown variability on the effects of the low FODMAP diet on nutritional adequacy. Some studies have shown reductions in fibre, calcium, and iron, whilst others have suggested an intake of these have been maintained. Differences may be due to study design or cultural differences at baseline. Importantly dietitians should encourage substitution of low FODMAP alternatives to help maintain nutritional adequacy. This topic was recently reviewed here: Staudacher HM, Kurien M, Whelan K. Nutritional implications of dietary interventions for managing gastrointestinal disorders. Curr. 2017.Q-Does that mean you re-challenge one food in each subgroup, or just pick one subgroup to focus on at a time?A-Suggest one challenge at a time, that uses one food to represent tolerance to a particular subgroup e.g. honey to test tolerance to excess fructose.Q-A little confused about the “daily or second daily” descriptionsA-This is in reference to how often the patient might trial the food i.e. consuming the food every day or on every second day. The table with this information is from the following article which provides more information on how to re-challenge: Tuck, C., & Barrett, J. (2017). Re‐challenging FODMAPs: the low FODMAP diet phase two. Journal of gastroenterology and hepatology, 32(S1), 11-15. Q–Would the challenge be the same food in the same amount for 3 days in a row? Or just one food and wait 3-4 days?A-Usually it is recommended the same food is used for 3 days for each challenge.Q-If you react poorly to one food in a subgroup, does that necessarily mean you will likely react to most foods in the subgroup?A-Usually, tolerance to one food can represent tolerance to all foods in that group. This is generally the case for lactose, excess fructose and sugar polyols. See question below for variation for fructan and galacto-oligosaccharides.Q-Is it possible to tolerate one fructan (onion/garlic) and not another? (wheat)A-Clinical practice suggests that with some FODMAP subgroups e.g. fructans and galacto-oligosaccharides, tolerance can vary within subgroups. If a patient eats multiple food types in this group it may be worthwhile including multiple challenges e.g. onion, garlic, and wheat all challenged on separate occasions.Q-How long do you recommend spacing out between challenges?A-Suggest having 1-2 day ‘break’ in between challenges to avoid any cross-over of symptoms during challenges. If symptoms occur on any particular re-challenge, then ask the patient to wait until symptoms have returned to normal before starting the next challenge. Q-How long should you wait before bringing them back for a rechallenge?A-Suggest patients come back for review ~8 weeks after educated on re-challenge, although you may modify this depending on the patient. Q-There are a lot of questions around re-challenge. It may be helpful to read the following article which discusses how to implement the re-challenge process in detail. Tuck, C., & Barrett, J. (2017). Re‐challenging FODMAPs: the low FODMAP diet phase two. Journal of gastroenterology and hepatology, 32(S1), 11-15.Additional questionsQ-I had a doctor recommend low FODMAP for a patient with severe dermatitis, is that appropriate?A-As far as I am aware, there are no research studies looking at the use of the low FODMAP diet in dermatitis.Q-Do you know of any connection between Lectins and FODMAP metabolism?A-As far as I am aware, no studies have looked this.Q-Where do you purchase alpha-galactosidase enzyme? OTC or Rx? Dosage?A-‘Beano’ is one brand of the alpha-galactosidase, we used 300 units in the study – same as packet instructions. Another brand name is ‘Vitacost-gas enzyme’. These can be purchased over the counter in the USA.Q-Is there an age where the diet should not be trialed for example 90 yo?A-Be cautious of using the diet in older adults – might be a good time to just modify a few foods rather than the full low FODMAP diet. Always keep ‘red flags’ in mind and refer back to the doctor if red flags are present. This blog was posted by Robin Allen, a member of the Military Families Learning Network (MFLN) Nutrition and Wellness team that aims to support the development of professionals working with military families.  Find out more about the MFLN Nutrition and Wellness concentration on our website on Facebook, on Twitter, and LinkedIn.last_img

Who Me? I’m Not a Caregiver!

first_imgResources:Montgomery, R.J. V.  & Kosloski. K.  (2009). Caregiving as a Process of Changing Identity: Implications for Caregiver Support. Generations, 33, 47-52.Montgomery, R. J. V.  & Kwak. J.  (2008). Tailored Caregiver Assessment and Referral (TCARE) process: An evidence-based model for effectively supporting caregivers. American Journal of Nursing, 108. 54-57.Savundranayagam, M.Y., & Montgomery, R.J.V. (2010). Impact of role discrepancies on caregiver burden among spouses.  Research on Aging, 32, 175-199. Written By: Mary Brintnall-Peterson, Ph.D., MBP Consulting, LLC, Professor Emeritus, University of Wisconsin – ExtensionSeveral years ago, I was part of a team that conducted focus groups with military family caregivers to hear first-hand what they were experiencing and what types of educational programs they thought would be helpful to them.  Our first hurdle was getting caregivers to participate in the focus groups because individuals didn’t identify themselves as caregivers. They didn’t realize they became a caregiver when notified of their loved one’s injury or long-term medical condition. Their life changed at that moment!  In fact, it is often a professional who they interacted with, while providing care to their service member, that uses the term caregiver when talking with them. Over time they began to accept that they are indeed, a caregiver!  By accepting that they are a caregiver, they take on a new identity.The caregiver identity comes with expectations, rules, and is sometimes in conflict with their identity as a spouse, parent, sibling, etc. As you work with caregivers explore how they feel about their new caregiver identity which forces them to become an advocate, nurse, and protector while still being a spouse, partner, friend, or parent. Sometimes being a caregiver comes in conflict with their husband, parent, or sibling identity and causes stress. They find themselves asking, “Do I act as the caregiver or do I act as a spouse or partner in this situation?”As professionals, we can help these new military caregivers understand the conflict they are feeling when their identities are in conflict with each other. An example of this conflict is a parent bathing their son who has a prosthesis. As a parent and caregiver, the individual understands the need for bathing and why it’s important to have someone help but don’t understand the emotions that surface when they do the task. As a parent the individual is thinking, “I shouldn’t be bathing my adult son” but as a caregiver the individual is thinking “he can’t do it by himself and I’m the caregiver.” The conflict between parent and caregiver identities make the individual feel uncomfortable.Caregiver StrategiesOne strategy to help the military caregiver understand the conflicting feelings or emotions is to have them jot down what they feel when it’s time to help bath their service member. When they put on their caregiver hat are the emotions different or the same when they have their parent hat on? Then talk about the emotions and where did they come from? Past experiences?  Unwritten rules that a parent doesn’t bathe an adult child? Expectations that adult children take care of themselves? Thoughts about what a parent should or shouldn’t do with their adult children? Family values, culture, etc.? What’s important is to have the caregiver identify their feelings when needing to do a task they feel uncomfortable with and to explore what is causing them to be uncomfortable.Another strategy is to have the caregiver list the tasks they did before they became a caregiver and comparing it to what they do now. Doing this provides a visual of exactly what they are doing and validates why they are so tired and overwhelmed. Next look at the list and discuss possible responsibilities or tasks they really don’t like or feel uncomfortable doing. When working with caregivers I’ve found the tasks they feel most uncomfortable doing are the ones that create stress. These are not things like caring for a wound or monitoring medications, they are usually something that has an emotional response. Focus on those tasks and try to determine why they are uncomfortable doing those particular tasks. Often you will find it relates back to their identity—its’ not comfortable for a daughter to do personal care for her father, for a wife to be making major decisions on her own, or for a friend to take over finances.Each of these examples “break” a rule of the individual’s identity. In many families a daughter doesn’t see their father naked, thus when personal care is required they are uncomfortable doing the task. Friends typically don’t know about each other’s finances thus when they are required to assume the finances it “breaks” a rule. A couple typically makes major decisions together and when forced to do it alone the spouse feels uncomfortable. These simplistic examples attempt to illustrate how the task creates an emotional response. Understanding that the emotional response goes against a rule (often they don’t know they have the rule) that has guided their life. Their rules come from being in a family, experiences they have had, the communities they are a part of such as a religious group, the military, and even their heritage or culture.Rules & IdentityRules and identity go hand in hand and are complex and unique to each individual. They create emotional responses when caregivers assume a task or responsibility that goes against their rules. Helping caregivers understand that there are rules which they live by and when these rules are challenged they experience an emotional response. So, the goal is to “teach” caregivers to ask themselves why is what I’m doing making me emotional? What rule am I challenging and where did it come from? The reality is this process takes time and doesn’t have to be done while they are doing the task but can be explored at a later time. Help them focus on the items that create the most emotional stress and think about how that task can become less emotional for them. Some ways could include having someone else do the task, exploring the rule and determining if the rule is one you want to keep or not, change, throw out or modifying the task and/or rule so it doesn’t create stress. To learn more about the caregiver identity theory enroll in the free one-hour online course, Caregiver Identity Discrepancy and Implications for Practice.last_img

Giveaway! Hi-Tech Motion Design & Effects Pack for FCPX

first_imgLuca and his team have been consistently making high quality visual effects for video editors for the last several years. Hi-Tech is their brand new effects product geared specifically toward FCPX editors looking to add a futuristic or technical look to their projects – perfect for music videos, documentaries or sci-fi subject matter.The Hi-Tech kit comes with several template effects that each provide specialized looks: Lower ThirdsSci-Fi Motion GraphicsSports Graphics Futuristic DisplaysFractalsHolograms Luca Visual FX has released their new Hi-Tech motion graphics pack for Final Cut Pro X. We’ve got 6 copies to giveaway!Get high quality motion graphics in your FCPX video editing projects in less time with this motion graphics pack from Luca Visual FX.UPDATE: THE CONTEST HAS NOW ENDED.  Thanks to all who entered.Please follow us on Twitter and Facebook for info on future giveaways! Download a FREE TRIAL of Hi-Tech or download the visual effects pack for $49 from the Luca Visual FX site.last_img

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