TABLE OF CONTENTS

ACKNOWLEDGEMENT by Charles F. Ehret, Ph.D.

INTRODUCTION by Lynne W. Scanlon

CHAPTER

                                                                                                          
ONE - The Traveler’s #1 Complaint

• Blame it on Orville and Wilbur
• The Simple, Safe, Convenient Cure for Jet Lag is No Secret
• Jet Lag is about The Phenomenon of Too Rapid East/West Flight
• Sense of Time, Sense of Place, Sense of Well-Being
• The Chronobiological and Biochemical Basis of Jet Lag

TWO - What are the Symptoms of Jet Lag?

• Early Symptoms, Later Symptoms
• Duration of Symptoms With and Without The Cure for Jet Lag
• Time Zone Factors, Personality Factors, Social Factors, Age Factors,
  Health Factors
• Time Differences Between U.S. Time Zones and Foreign Countries       

THREE - A Quick Lesson in Time Zones

• Time Structure of the Earth
• Mercator Map, Ribbons of Cities—Location of Landmark Cities According to World Time Zones
• Time Differences Between U.S. Time Zones and Foreign Countries       

FOUR - Tricking Body Clocks to a New Time Zone

• Old Remedies versus the 3-Step Cure for Jet Lag
• The Kissinger Approach, The Eisenhower Approach, The Johnson Approach
• The 3-Step System
• The Origins of the 3-Step System 
• Light/Dark Phases, Food, Social “Cues”
• Timing, Natural Chemicals

FIVE - How Simple Preflight, Inflight and Postflight Steps can Combat
          Jet Lag

• Beating Jet Lag with Light and Dark
• Beating Jet Lag with Specific Food
• Beating Jet Lag with Carefully Timed Coffee or Tea
• Beating Jet Lag with High and Low Calorie Meals
• Beating Jet Lag with Physical and Mental Activity

SIX - Getting Started

• Important Questions to Ask the Airlines
• Frequently Asked Questions (FAQs)
• Q&A

SEVEN - Eastbound Flights

• 1-2 Time Zones
• 3-4 Time Zones
• 5-6 Time Zones
• 7-8 Time Zones
• 9-10 Time Zones
• 11-12 Time Zones

EIGHT - Westbound Flights

• 1-2 Time Zones
• 3-4 Time Zones
• 5-6 Time Zones
• 7-8 Time Zones
• 9-10 Time Zones
• 11-12 Time Zones

NINE - Timing Your Departure and Arrival

• Preferred Departure Times
• Eastbound Arrival and Departure Times
• Westbound Arrival and Departure Times

TEN - Multi-Destination Flights

• Itinerary Worksheet
• Same Direction—Short Stay
• Same Direction—Relatively Brief Stay
• East to West and West to East—Short Stay
• East to West and West to East—Varying Lengths of Stay
• Any Direction—Long Length of Stay

ELEVEN - Air Travel Tips

• Preflight
• Inflight
• Postflight

TWELVE - Mental and Physical Exercise Program

• Waking Your Body Clock in Time for a New Time Zone
• Waking Your Mind Up in Time for a New Time Zone    

THIRTEEN - Putting Your Own High-Energy and Sleep Inducing
                  Meals Together         

• Composition of Foods/Calorie Counter Table
• Suggested Menus Fast Day (Low Calorie)
• Suggested Menus Feast Day (High Calorie)

FOURTEEN - Special People/Special Information

• Shift-workers
• Gamblers
• Athletes
• Anyone Taking Prescription or Non-Prescription Drugs
• Women
• The Elderly
• Pilots and Crew Members
• Midnight Fliers
• Travelers by Sea

Appendix 

• List of Caffeinated Beverages and Foods
• About the Authors