Now you can relieve your worst IBS symptoms by adopting a low FODMAP diet. FODMAPs are simple carbohydrates that can be the hidden culprits behind digestive disorders. The Low FODMAP 28-Day Plan, from New York Times and Amazon best-selling publisher Rockridge Press, is a straightforward 4-week plan for removing FODMAPs from your diet and banishing digestive pain forever. With easy guidelines and simple recipes, you’ll learn how to identify and avoid FODMAP foods, and make healthy and delicious FODMAP free meals in your own kitchen. With The Low FODMAP 28-Day Plan you will soothe your digestive system and make it easy to enjoy meals again, with:•105 recipes for delicious, nutritious low FODMAP dishes including Huevos Rancheros, Maple-Soy Glazed Salmon, Butterscotch Pudding, and Spiced Popcorn •A “symptom tracker” so you can log what you’re eating and how it affects your symptoms •An easy-to-follow quickstart guide to help you begin a low FODMAP diet •Comprehensive lists of foods to enjoy or avoid based on their FODMAP content, •10 tips for sticking to a low FODMAP diet when dining out

     Were it not for the heroic efforts of the Q-ships, the naval war could have proven disastrous for the allies. Between 1914 and 1918, nearly 200 commercial vessels were transformed into armed decoy ships that lured U-boats into attacking them at close range before responding with their own deadly fire at the very last moment. From tramp steamers to sailing ships, from fishing boats to tugs, every type of ship was used in this great act of deception. The demands on the crews of these ships were immense – requiring supreme bravery, exceptional patience, a high degree of cunning and excellent seamanship. In this book, E. Keble Chatterton takes us through the story of these ships in an entertaining narrative, highlighting one of the lesser known aspects of World War One. Writing with narrative flair and a passion for the subject, Chatterton places the reader in the middle of the tense war for the Atlantic. Edward Keble Chatterton (1878-1944) was a sailor and prolific writer from Sheffield. His voyages across the English Channel, to the Netherlands, around the Mediterranean and through the French canals led to many articles and books. Joining the R.N.V.R. at the outbreak of WWI he commanded a motor launch flotilla, leaving the service in 1919 as a Lieutenant Commander. Between the wars his output included works about model ships, juvenile novels, and narrative histories of naval events; from 1939, his writing focused upon WWII.

     Maybe, you’ve only recently started to struggle with social anxiety or shyness, or have lived with it for a very long time. This maybe the first time you’ve looked for help, or you may have tried different methods to manage your social anxiety or shyness before and remained stuck, or after some initial improvement you found yourself bogged down with same anxious thoughts and feelings. Books and methods that promise instant and magical transformations to overcoming social anxiety and shyness lose their impact when we have to leave our comfort zone and the fairy dust blows away. Whatever the case, you’re probably looking for something that really works, something that is effective, practical, real, and evidence based. There are four main steps in this revolutionary approach and I’ve seen it change people’s lives time and time again. You’re going to learn how to: Understand how social anxiety and shyness develops Build a solid foundation for behaviour change Effectively manage anxious thoughts and feelings Be confident in social situations In Overcome Social Anxiety and Shyness: A Step-by-Step Self Help Action Plan to Overcome Social Anxiety, Defeat Shyness and Create Confidence, university academic and mental health teacher Dr Matt Lewis will take you through a step-by-step programme, in a workbook format, using simple but powerful exercises that will take just a few minutes each day, allowing you to start overcoming social anxiety and shyness, and being back in control and able to enjoy life. Social anxiety can make us feel paralysed and sometimes the smallest and quickest of tasks can seem insurmountable, so the information has been reduced into small chunks, using brief chapters that can be digested easily and quickly. The book contains practical exercises in a workbook format, access to audio exercises and online resources, and an end of book project to help put all the learned skills into real life practice. The principles and practices you will learn in the book go beyond managing social anxiety and shyness. They will also help you to become unstuck, build confidence and really live. Using referenced scientific and academic research, the book teaches you how to: Understand how and why social anxiety and shyness develops. Learn how living in ‘safety mode’ can diminish your life. Create a mindset that will allow you to believe change is possible. Build the foundations for a calm and peaceful mind. Avoid mental exhaustion and increase energy. Effectively handle anxious thoughts and feelings as they arise. Tame the voice in your head and reduce anxiety in social situations. Become unstuck and able to take action in situations you would normally avoid, withdraw, or distract yourself from. Build your confidence step-by-step in both small and large social situations. Take steps to create a fulfilling and meaningful life. This book will be helpful for those who struggle with: Social Anxiety Shyness Low confidence Anxiety Disorder Panic Attacks Panic Disorder Agoraphobia If you f

    The themes of betrayal, romance, love and mystery underpin this epic drama - the bewitching plantation owner, Annie Palmer, the beautiful and determined slave girl, Millie, the handsome and sophisticated John Rutherford caught in the middle - a torrid love story set in the steamy climate of the tropics.

    The topics range from the psychological responses to a parent's death such as shock, depression, and guilt, to the practical consequences such as dealing with estates and funerals.

    Drawing on his extraordinary personal experience, it provides in-depth, comprehensive lessons and practical takeaways.Whether serving as an elite soldier, training as a high-level shooter or becoming an expert in HALO (high-altitude, low-opening) and HAHO (high-altitude, high-opening) parachuting, Jay has always strived to be at the very top of the game.More than most, Jay knows that military service develops skillsets you’d never dreamed of having, and which can be applied to our day-to-day lives. We are prone to underestimating ourselves, but physical and mental endurance and resilience – as well as realising our own full potential – are well within our reach.

    This definitive anthology enables you to learn from some of the genre's biggest names as they share their wisdom on developing horror that will shock and excite readers and editors alike.

    'Social Work Macro Practice' focuses on work with organizations and communities, including planned change approaches and implementation.

    In smart prose with a light touch, Goners reveals the last days, hours, and moments of 50 notable and notorious figures in history such as Alexander the Great, John Belushi, Billy the Kid, Joan Crawford, Princess Diana, Charles Dickens, Cary Grant, Ernesto Che Guevara, Harry Houdini, Bruce Lee, Marie Antoinette, Pablo Picasso, Tupac Shakur, and Andy Warhol. You’d have to read 50 biographies to get all the in-depth information that author Gordon Kerr has compiled under one cover.  Read straight through or just dipped into, Goners is a compelling and curious ride.

    Jonathan Pincus personally examined and probed into the family and medical history of numerous serial killers and other violent criminals to analyze what creates and triggers the violent instinct. He discovered that virtually all suffered severe abuse as children, as well as brain damage and mental illness. In these gripping, terrifying stories, Pincus concludes that violent criminal behavior is the catastrophic product of a dysfunctional brain coupled with an abusive environment. Focusing on these critical factors, how can we prevent the development of potentially violent persons from a young age before the damage becomes irrevocable? And how do we evaluate chances of rehabilitation? "[A] rigorous, troubling, and profoundly humane book."—Leon Wieseltier, The New Republic "An urgent wake-up call for the nation...a must-read for every professional engaged in the administration of criminal justice."—Samuel Dash, Georgetown University Law Center

    Based on years of personal research and client feedback, best-selling author, naturopath and health coach Kylie Ansett answers the question;What is the secret to looking and feeling younger? You will learn: • How to have whiter teeth without using chemicals • How to firm and tone your face for free • How to wake early feeling refreshed and energized every day • How to have the energy of a 25 year old without taking a single supplement • Detox methods that will take years off your face and decades off your body • And much, much more! Do you ever hear yourself making the excuse: “I’m too old for that!”? Do you look in the mirror some days and not recognize who is looking back? (Other days you feel just as old as you look!) Every day more grey hairs. And wrinkles. You don’t have as much energy. You’re not as bendy as you used to be. Skin that used to be firm is, well, less firm. Is there a way? Can you recapture the energy, the vitality and the health of your younger days? Can you start looking younger instead of older every day? Is there a way to turn back time? Look at what others have said about 10 Years Younger: Way more than just about looking good. Straightforward and practical advice for anyone who wants to be more conscious about their health, looks and life choices. - Harmony Davis Interesting, heartfelt, practical and humorous. A great reminder of how easy, cheap and effective looking younger can be. An excellent resource to keep us healthy and younger looking. - Deborah Sutton There is something in here for every woman; all the tips are simple, inexpensive and easy to implement. Read this and your body will thank you. - Julie Extremely entertaining, informative and engaging. I felt like I’d just given myself an enjoyable self-pampering session. It is a workout, a spring clean & rejuvenation for the body and mind. - Melia Vlatko-Rulo Both practical and compelling - gives the most amazing ideas for how to look and feel 10 years younger. What I like the best is the 'try it on' approach. Try them all and see what fits - what a brilliant idea! - Jane E Infante A genuine and honest approach to looking younger; and good health is at the heart of it. - Coral For those who can't or don't want to try 'artificial' ways of staying young, this is a really good book. Many techniques are simple and quick, with proven effects on your body and mind. Well written and concise, with good summaries at the end of each chapter. - J This is an upbeat and original book, about aging well. I liked the format this material was presented in, providing passages followed by an action plan. If you don't envision/equate growing older as a steady, downward slide to multiple meds, limited mobility and sagging jowls, give this one a try! - Geraldine Helen Harman Every ingenious tip was made with either ingredients I could easily find in my cupboard, or no ingredients at all, so I could begin straight away. - Taya M A holistic viewpoint, rather than quick fixes, creams and lotions. Age is as much about attitude and the way we see life.

    

    Meade guided his forces to victory in the Civil War's most pivotal battle. Commentators often dismiss Meade when discussing the great leaders of the Civil War. But in this long-anticipated book, Kent Masterson Brown draws on an expansive archive to reappraise Meade's leadership during the Battle of Gettysburg. Using Meade's published and unpublished papers alongside diaries, letters, and memoirs of fellow officers and enlisted men, Brown highlights how Meade's rapid advance of the army to Gettysburg on July 1, his tactical control and coordination of the army in the desperate fighting on July 2, and his determination to hold his positions on July 3 insured victory.Brown argues that supply deficiencies, brought about by the army's unexpected need to advance to Gettysburg, were crippling. In spite of that, Meade pursued Lee's retreating army rapidly, and his decision not to blindly attack Lee's formidable defenses near Williamsport on July 13 was entirely correct in spite of subsequent harsh criticism. Combining compelling narrative with incisive analysis, this finely rendered work of military history deepens our understanding of the Army of the Potomac as well as the machinations of the Gettysburg Campaign, restoring Meade to his rightful place in the Gettysburg narrative.

    Army. He did so at a time when the country was pro-Vietnam and serving seemed an honorable thing to do. Little did he know that the tide would turn a mere six months later as drastically as it did. VIETNAM: THERE AND BACK is a candid account of the time when he and several other combat vets found themselves conducting operations in the jungles of Vietnam during and after the Tet Offensive. Purtell describes in gritty detail what it was like to live and fight with an infantry company only to return to anti-Vietnam sentiment so strong that he and his fellow veterans felt nobody cared about them or the sacrifices they made.

    intelligence-gathering tactics in generations.” —Los Angeles TimesMeticulously formatted, this is a highly readable and fully searchable edition of the official summary report of the Senate Intelligence Committee’s investigation of Central Intelligence Agency interrogation and detention programs launched in the wake of the 9/11 attacks.   Based on over six million internal CIA documents, the report details secret prisons, prisoner deaths, interrogation practices, and cooperation with other foreign and domestic agencies. It also examines charges that the CIA deceived elected officials and governmental overseers about the extent and legality of its operations.  Over five years in the making, and withheld from public view since its declassification in April, 2014, this is the full summary report as finally released by the United States government on December 9th, 2014.