The Benefits of Eating Raw

Nowadays, there’s a lot of buzz going around about the benefits of consuming raw foods—radiant skin, weight loss, heightened energy, lighter mood, and better overall health to name a few! As appealing as it may sound, not everyone is interested in becoming a hardcore, vegan, raw foodist—that’s totally okay with me! You’ll be glad to know that simply incorporating a few more raw foods into your daily regimen can still offer some fantastic benefits!

My Story

I began my journey in November of 2009—deciding to eat a salad for lunch each day instead of cooked food, and an occasional green smoothie to replace my American-style breakfast of scrambled eggs and sausage. I noticed my energy increase when I ate raw, and I no longer got sick—no colds, no flus, no congestion! Over the past few years of trial-and-error, I have become quite skilled at preparing delicious meals for myself, and maintaining a healthy balance of nutrients. As a result of simply consuming more organic, nutrient-rich raw foods, I am in the best shape I’ve ever been! I’ve lost over 50 pounds, I still never get sick, my energy levels are always through the roof, and I feel more peaceful!

Raw Food Essentials

Never mind the hype out there about eating raw, there’s absolutely no need for special equipment (i.e. a food dehydrator, Vitamix, sprout bag, etc.). I’ll be the first to say that I do not own any ‘fancy’ equipment besides the usual kitchen essentials—as in my $17 Sunbeam blender that I purchased 10 years ago, which still works just fine! I also have a $20 food processor from Kmart—that’s it folks, I’m a simple gal!

My Green Cleansing Smoothie

From my kitchen to yours, I’d like to share the recipe for my ‘Green Cleansing Smoothie.’ It’s very easy to make, and you will love its anti-inflammatory, detoxifying, and tonifying actions in the body. This delicious blend is jam-packed with fiber and micronutrients—calcium, iron, magnesium, phosphorus, potassium, vitamins A, C, E, K, energizing B vitamins, folate, and much more! Drink it as a meal replacement, to stay hydrated due to a high water and electrolyte content, or just to get things moving with a blast of fiber—if you know what I mean! The recipe will make approximately 1½ quarts and can be stored in the refrigerator for up to 48 hours. What a fabulous way to get you that full daily serving of fruits and veggies!

Green Cleansing Smoothie Recipe:    

2 cups organic kale

1 cup organic chard

1 cup aloe vera juice or gel

½ cup filtered water

1 whole organic apple
1 ripe organic banana

1 whole organic pear

2 whole organic kiwifruit

1 whole organic orange, peeled

2 tbsp ginger root, peeled

1 tbsp fresh lemongrass (optional)

Just toss everything in a blender, and enjoy within 48 hours. Also feel free to substitute your favorite fruits!

-Rainfaerie

Nutrients for Aging Well

By Dominique Cameron
Originally published here in Sound Integrated Health News on 01/09/12

Aging is an exciting reality of life that we all get to experience, but it’s important to keep a few things in mind as we grow older. Statistics show that the number of Americans who will become 65 years or older over the next 2 decades increased by 26% over the last ten years. Our nutritional needs change over the years, so here are a few tips to point you in a positive direction.

Eating Healthy

Recommendations by the Dietary Guidelines for Americans suggest that eating healthy is quite simple – visit MyPlate.gov for specifics on what your plate should look like at each meal. Eating plenty of fruits and vegetables is key—especially those mineral-rich, dark green vegetables and leafy greens. When it comes to proteins, variety is best—don’t forget to include fish, peas, and beans. It’s also recommended to have at least 3 servings of dairy fortified with vitamin D to promote healthy bones, and to choose healthy fats, such as olive oil, avocado, sunflower oil, almonds, and hazelnuts.

Of course, balancing physical activity with a healthy whole-foods diet is the best solution for total body wellness. A few minutes of light physical activity daily can enhance the body’s nutrient absorption capabilities and promote overall wellness.

Nutrient Spotlight

Calcium and vitamin D are essential for maintaining healthy bones over the years, but you don’t have to limit yourself to supplements. Vitamin D fortified foods and occasional sunlight exposure can support bone health. Calcium-fortified cereals, dark leafy green vegetables, and canned fish with soft bones are great sources of calcium.

According to the American Dietetic Association (ADA), most people over the age of 50 lack sufficient amounts of vitamin B12 in their diets. As stated by the National Institute of Health (NIH), vitamin B12 “helps keep the body’s nerve and blood cells healthy.” It can be obtained from B12-fortified cereal, lean meats, eggs, some fish, and certain seafood.

To keep things running smoothly, fiber is a must! There are 2 types of fiber—soluble and insoluble—and both should be included in a healthy diet. Soluble fiber—like oats, beans, and peas—can help lower your risk for heart disease and may prevent type 2 diabetes. Insoluble fiber—like fruits, vegetables, and whole grains—add bulk to the stool, helping food to pass through the gut more quickly. Insoluble fiber needs plenty of water to pass through the colon without causing constipation, so be sure to stay adequately hydrated.

Lastly, increasing your potassium intake while lowering your salt intake may lower your risk of hypertension, also known as high blood pressure.

Eating Healthy on a Budget

Low-income seniors are generally at least age 60, and have household incomes less than 186% of federal poverty guidelines. The USDA offers food assistance through the Senior Farmers Market Nutrition Program (SFMNP). One of its main purposes is to “provide…fresh, nutritious, unprepared, locally grown fruits, vegetables, honey and herbs from farmers' markets, roadside stands and community supported agriculture programs to low-income seniors.” Participants receive coupons that can be exchanged at farmers’ markets, community supported agriculture programs, and roadside markets for eligible foods. Visit the following website for more information: http://www.fns.usda.gov/wic/seniorfmnp/seniorfmnpoverview.htm

References

1. "A Profile of Older Americans: 2010.” Aging Statistics. US Census Bureau: Administration on Aging. Feb 25 2011. <http://www.aoa.gov/AoARoot/Aging_Statistics/Profile/2010/2.aspx>. Dec 26 2011.

2. "Dietary Supplement Fact Sheet: Vitamin B12.” NIH: Office of Dietary Supplements. Jun 24 2011. <http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/>.  Dec 26 2011.

3.     "Senior Farmers’ Market Nutrition Program.” USDA: Food & Nutrition Service. Nov 30 2011. <http://www.fns.usda.gov/wic/SeniorFMNP/SeniorFMNPoverview.htm>. Dec 26 2011

4. "Soluble vs. Insoluble Fiber.” NIH: Medline Plus Database. Dec 14 2011. <http://www.nlm.nih.gov/medlineplus/ency/article/002136.htm>. Dec 26 2011.

Botanicals for PMS

By Dominique Cameron

Originally Published in Sound Integrated Health News here on 12-17-11

     Few are strangers to the dramatic portrayals in the media of the irritable woman—she’s easily angered for what seems to be no good reason, crazy about chocolate and it’s just days before her period! You guessed right, she’s experiencing an episode of Premenstrual Syndrome (PMS), and she’s definitely not alone. In fact, according to Natural Standard, “…PMS is found in women all over the world. Up to 40% of women in their reproductive years experience…symptoms.” Though there are over 150 symptoms associated with PMS, most women commonly complain of irritability, anxiety, depression, bloating, fatigue, feelings of hostility or anger, breast tenderness, and food cravings—especially for chocolate, sweet, and salty foods. Even if not suffering from PMS, it’s estimated that 70-90% of menstruating women still experience some premenstrual symptoms.

     Though the exact causes of PMS are unknown, the most unpleasant symptoms can be treated fairly easily with botanical medicine. Nervines are herbs that have the ability to relax the nervous system, and can be helpful to take the edge off when dealing with the anger, anxiety, and irritability. Two calming, gentle nervines are oatstraw (Avena sativa) and passion flower (Passiflora incarnata). For an even greater effect, sedatives such as lavender (Lavendula officinalis) bring about total body relaxation. As for the bloating that may result from PMS, carminative herbs—such as ginger (Zingiber officinalis), peppermint (Mentha piperita), and chamomile (Matricaria recutita)—can offer relief by helping the body to expel gas. Carminatives are also effective at relieving spasm and colic in the gastrointestinal system. Lastly, there are many possible reasons for the occurrence of breast tenderness during PMS, and water retention is a very likely one. Diuretic herbs stimulate urination, which counteracts the effects of water retention and can offer comfort for tender, swollen breasts. Dandelion (Taraxacum officinalis), stinging nettle (Urtica dioica), and juniper berry (Juniperus communis) are a few commonly used diuretics.

 All of these herbs are fairly easy to acquire, and have the potential to make your experience with PMS much more pleasant.So the next time PMS comes knocking at your door with all of its challenges, having a few essential herbs on hand can make a world of difference. Although PMS is complex, remember that it can be broken down and treated naturally, symptom by symptom.

*Note: Premenstrual dysphoric disorder (PMDD) is a condition where women suffer from many of the physical symptoms of PMS, often more severely than other women. This should not be confused with PMS. This information is intended for educational purposes only, and should not be interpreted as specific medical advice. Consult with a qualified healthcare provider for specific questions regarding health conditions prior to making any therapeutic decisions.

References

1.     Elpel, T. Botany in a Day: The Patterns and Methods of Plant Identification 5th Ed. Pony, MT: Hops  Press (2010). Print.

2.     “Women's Health.” Natural Standard: The Authority on Integrative Medicine. 2011. Web. Accessed Dec 7 2011.

3.     Zieve, D. and Storck, S. “Breast – Premenstrual Tenderness and Swelling.” Group Health of Puget Sound. Medline Plus. Jun 16 2011. Web. Accessed Dec 2 2011.

Approaching Urinary Tract Infections the Natural Way

By: Dominique Cameron
Originally Published in Sound Integrated Health News on 12-07-11 here

Every year, millions are affected by urinary tract infections (UTIs), occurring in kidneys, ureters, urethra, or bladder (urinary tract). When bacteria enter the urethra and proliferate, a UTI develops. If untreated, they may even enter the kidneys causing a life threatening infection called pyelonephritis. UTIs in the lower urinary tract have a rapid onset, usually recognized by frequent, painful urination. Recognizing an upper UTI (i.e. pyelonephritis) is more complicated because the symptoms are similar, but more serious.5

 

Prevention & Treatment Methods

According to PubMed and the Natural Medicine Comprehensive Databases, UTI prevention begins with good hygiene.4 Factors that contribute to the incidence of UTIs are: douching, holding urine for long intervals, incontinence, recent bacterial infection, sexual activity, taking baths as opposed to showering, and using a diaphragm or spermicide5. Drinking 2-4 quarts of water daily is essential to keep the kidneys healthy by flushing out bacteria and toxins that accumulate in the body. Finally, wearing cotton undergarments, and avoiding tight pants can help to prevent a UTI.



UTIs have been treated with many herbs ranging from uva-ursi, to goldenseal, and even garlic. Interestingly, an antibacterial tea made from the abundant, peeling bark of the madrona tree (Arbutus menzeisii) can support a healthy urinary tract. In addition, tannins from the bark tighten inflamed urinary tissue, bringing healing and reducing bacterial presence. Other herbal teas that support kidney health can be made from the following: asparagus, goldenrod, lovage, parsley, and stinging nettle. Liquid and dried extracts of cranberry and blueberry are also reputed to promote healthy kidney function.2 According to the National Center for Complementary and Alternative Medicine (NCCAM), “Historically, cranberry fruits and leaves were used for a variety of problems, such as…urinary disorders.” Recently, cranberries have been used with the intention of preventing and treating UTIs, and “…some studies testing cranberry products for their ability to prevent UTIs have shown promise.”1 In the case of a severe UTI, antibiotics may be prescribed in accordance with a patient’s history and urinalysis results. However, antibiotics remove the body’s protective bacteria, and can lead to further infection or even bacterial drug resistance.3It’s true that UTIs can be quite a nuisance, but the good news is that they are usually treatable and even preventable with minimal effort. This information is for educational purposes only and is not intended to diagnose or cure any illness. If you think you’re experiencing symptoms of a UTI, contact your healthcare provider to discuss diagnosis and treatment options. If you are experiencing back or side pain, chills, fever, or vomiting, seek medical attention immediately. Lastly, always consult your healthcare provider regarding the use of any herbal products prior to use.


References:
1“Cranberry.” Herbs at a Glance: A Quick Guide to Herbal Supplements. National Center for Complimentary and Alternative Medicine. National Institute of Health 09-6248 (2009):27. Print.

2Elpel, Thomas J. Botany in a Day: The Patterns and Methods of Plant Identification. Pony, MT: HOPS Press: 2006. 91-201. Print.

3Hulscher, Marlies, Grol, Richard, and van der Meer, Jos. “Antibiotic Prescribing in Hospitals: A Social and Behavioral Scientific Approach.” Lancet Infectious Diseases 10 (2010): 167-75. Print.

4“Urinary Tract infection – Adults” PubMed Health: US National Library of Medicine. 11 Sep. 2011. Web. 20 Nov 2011.

5“Natural Medicines in the Clinical Management of Urinary Tract Infections.” Therapeutic Research Faculty. Natural Medicines Comprehensive Database. 28 Nov 2011. Web. 28 Nov 2011.

Contrast Therapy - Did you know water could do that?

For centuries, people have turned to natural therapies to maintain and restore wellness to the body. As one of the principal elements, water is known for its deep connection to humans, and ability to aide the body in healing. Hydrotherapy—once referred to as water cure—is characterized by the use of water to bring about pain-relief or treat illness. Contrast therapy, a practice within the scope of hydrotherapy, is the use of hot and cold in an alternating fashion.

Though there are many applications of contrast therapy, only one will be discussed here--foot baths! Immersing the feet in a hot bath draws blood from the body to the surface of the feet by dilating the capillaries. On the contrary, immersing the feet in a cold bath constricts the capillaries in the feet, directing blood away. This alternation of opening and closing the capillaries creates a ‘pump’ that is able to circulate lymph throughout the body without requiring mechanical movement. Not only is this a great immune booster, but it may also improve circulation with regular use.

Beginning contrast therapy at home is easy, to get started:

·         Fill 2 large basins with water mid-shin deep: one hot (between 36-38 degrees C) and the other cold (between 5-21 degrees C)

·         Place both feet into hot bath for 3 minutes

·         Immerse both feet into cold bath for  10-60 seconds (unless pain is felt)

·         Alternate this cycle 3 times ending on a cold bath

·         Pat dry legs and feet, and rest

It has also been suggested that contrast foot baths are useful for treating chronic sinusitis, head congestion, pulmonary, pelvic and menstrual congestion, weak immune system, chronic cold feet, tired legs, strains/sprains of the foot and ankle, congestive headaches, low blood pressure, and much more. It is not recommended for use if you have deep vein thrombosis, phlebitis, inflammation of the legs or feet, heavy menstrual flow, insomnia (as treatment may be too stimulating), varicose veins, or frostbite. This information is for educational purposes only, and is not intended to diagnose or cure illness. Speak with a qualified health professional before beginning any therapy.

Prepare your body, mind, and spirit to stay well during seasonal changes!

s the weather cools down this fall, we’re reminded to prepare for the coming of winter and its festivities. For most, this entails stocking up on winter gear to stay warm and making plans for the holidays. However, let’s not forget to help our bodies to adapt to the seasonal changes that most likely will affect us one way or another. It’s easy to get busy with the demands of daily life, forgetting to check in with ourselves. Furthermore, most never give their immune systems any thought until they begin to feeling ill. A healthy immune system is critical to our survival and resilience to illness, and requires daily maintenance for proper functioning. The best approach to wellness is preventative care—this entails being proactive about your health—not waiting until you feel sick to do something about it. So if you’re one of those who always puts yourself last to take care of others—consider this: if you become ill, you can’t possibly
be of service to anyone else…Think about it, you’ve got to take care of you.

Practical Methods to Strengthen your Immune System Daily

A balanced, nutrient rich diet, and plenty of rest is the best way to keep your immune system in shape. According to the US Department of Agriculture (USDA), a balanced diet consists of whole grains, healthy proteins (lean meats, legumes), dairy, fruits, vegetables, and essential fats (seeds, nuts, and fish). Including all of those groups in daily meals is fairly simple, so visit MyPlate for more information. Cold weather has the tendency to enhance body aches, especially in the case of arthritis.  Many body aches are a result of inflammation, which can be counteracted by consuming anti-inflammatory foods, such as: dark, leafy greens, red cabbage, watermelon, red bell peppers, eggplant, ginger, and garlic to name a few. Consuming anti-inflammatory foods on a regular basis provides essential nutrients while boosting your body’s ability to fight off infection, and acting to prevent chronic disease. Lastly, understand that you need the nutrients (vitamins and minerals) provided by a balanced whole foods diet in order for your enzymes to function correctly. You can’t just eat anything and expect your daily multivitamin to take care of the rest—it doesn’t work like that.

It’s no secret that physical activity is a great way to keep your immune system in shape, so get moving however you can! Any type of exercise will do as long as you’re comfortable with it—jogging, walking, biking, dancing, swimming, yoga, outdoor sports, etc. Exercise strengthens the cardiovascular system, bringing more oxygen into the blood to be carried throughout the body, and gets the lymphatic system circulating. Lymph is the watery substance that bathes your cells, removes toxins from the bloodstream, and is the major component of your immune system (Ellis). Here’s the catch, lymph has no pump (like the heart) to keep the fluid circulating, so it actually depends entirely on your mechanical movement. For a quick and easy lymphatic cleanse, click here to learn about shaking, which originates from the art of Qigong!  Shaking is highly effective, gentle on the body, and fantastic for those with a busy work schedule. It can be done in as little as 30 seconds, or longer if you prefer.  Of course, I totally recommend taking a bathroom break for this one to prevent your co-workers’ concerns that you’ve gone mad at your desk. Or at home, put on some of your favorite music and dance like no one’s watching—it’ll cleanse your body of toxins, oxygenate the blood, and release endorphins (“feel-good” hormones), while reducing your stress levels. What this all amounts to is a healthier immune system that is prepared for cold & flu season, and a happier you.

We are not just bodies, so we can’t forget to evaluate our mental, spiritual, and emotional state—our overall health is directly connected. Deep breathing, meditation, guided imagery, and visualization can reduce stress by bringing the body into a more suggestible state. The Fall and Winter seasons also carry memories, and we can become quite emotional. It's important to understand that too much stress can actually suppress your immune system, resulting in you being much more susceptible to illness. Employing these methods can help to restore wellness by enabling you to relax, while empowering you to confront difficult issues, and reduce stress.

So now you have a few practical guidelines to follow that will promote wellness, and prepare you to confront cold & flu season confidently. Stay tuned for an upcoming look at some powerful herbs that promote a healthy immune system, and information on how they can help you to navigate this cold & flu season!

-RainFaerie

Resources:

Bates, Robert. "Fun With Qigong #1: Shaking the Body." Fun With Qigong. Electronic Blog. 15 Oct 2011 http://www.funwithqigong.com/five-flows-qigong-set/five-flows-qigong-set-overview/first-flow-exercises/exercise-1-shaking-the-body/

“Common Cold.” Natural Standard Research Collaboration. Natural Standard Inc.(2011). Electronic. 14 Oct 2011 http://naturalstandard.com/databases/conditions/all/condition-commoncold.asp

Ellis, Sandy. “Structure and Function of the Lymphatic system: An Overview” British journal of Community Nursing. 4 (2006): S4-S7. Print.

USDA. USDA’s MyPlate. USDA, 4 June 2011. Electronic. 15 Oct 2011 http://www.choosemyplate.gov/foodgroups/index.html

Wellness in Our Relationships: "Exploring Some Essential Components of Love Between People"

     Relationships are truly a magical part of our human experience, and play such a vital role in our level of wellness—communities wouldn’t exist with out them, and neither would we! However, there is an element of mysteriousness that comes with each relationship. Because there is no ‘rule book’ on exactly how to relate to another person—everyone has different expectations—there is no universal right way to approach a relationship with someone. There are, however, many professionals who have closely examined relationships and can offer some insight as to what makes them ‘tick’. In 1986, American Psychologist and Psychometrist Robert Sternberg developed the Triangular Subtheory of Love to explore the basis of intimate relationships. According to Sternberg, the three components of love are intimacy, passion, and commitment.

Defining the Components of Love

      Intimacy is the realm of emotions that are directly related to your relationship. It requires caring, and self disclosure by all partners (sharing) in order to establish a warm connection, and build trust. Passion is the motivational element in romantic relationships. It stem from one’s inner drives, and results in physical arousal, and sexual desire. Commitment is the result the cognitive decision by each partner to love one another, and remain together. The key to remember is that intimacy and commitment are 100% mutual. If only one partner feels committed or intimately connected to the other—there is no real intimacy or commitment present.
The presence of these three elements determines the kind of love you feel in your relationships. All components can be present, or not—this is what characterizes the type of love partners share. They are not always viewed by everyone as equally necessary in their relationships, so the proportion of each element present varies based on individual needs and expectations.

 
8 Different Types of Relationships
       Based on the balance of intimacy, passion, and commitment, relationships can be categorized into eight types based on the patterns of love exhibited between partners. Here is a quick breakdown of those relationship types, according to Sternberg:
1)      Nonlove: No intimacy, passion or commitment is present—this is a characteristic of most casual relationships (i.e. co-workers, colleagues, etc.). Sometimes, a person can mistake another’s friendliness for an intimate or even passionate connection. However, because those feelings aren’t mutual, this is a classic case of unrequited love—usually harmless if properly acknowledged. If someone is not willing to accept that this it only a casual relationship, that can be a red flag!
2)      Liking:  This is defined by the presence of intimacy only, and is characteristic of most general friendships. There is closeness, understanding, emotional support, and affection—a connection definitely exists.  However, there is no mutual physical desire between these friends, and commitment is not a characteristic of this type of association.
3)      Infatuation: This type of relationship is focused on passion only, and some would call it “friends with benefits!” There exists a mutual, strong, physical attraction, and sexual arousal between partners. Strictly passionate relationships have a tendency to flare up suddenly at certain times, and then die down just the same. However, there is potential in certain situations to have a long-lasting passion-based relationship.
4)      Empty Love: These associations boil down to commitment only. This can be seen quite frequently in long-term relationships where the intimacy and passion have been lost into the past. This is also common in arranged marriages due to the lack of the individual choice of partner, which may cause difficulty with connecting on a physical and emotional level.
5)      Romantic Love: The lovers share both passion and intimacy, so they’re bonded physically and emotionally. However, romantic lovers lack mutual commitment. This is evident among some cohabiters—the love exists, but they’re just not ready (or willing) to commit to one another. In these situations, the uncommitted relationship could continue for years. It is unlikely that marriage will result, and the relationship may even dissolve at some point—this just depends on the agreement between the partners. If one partner wants commitment, but the other doesn’t, this type of relationship can be very stressful.
6)      Companionate Love:  Definitely a characteristic of a long lasting friendship, this type of relationship includes both intimacy and commitment, but lacks passion. This can be merely a friendship, or can be observed in marriages where partners feel close, but lack a physical attraction to one another as they once had long ago.
7)      Fatuous Love: One of the less desirable relationship situations is one in which both passion and commitment exist, but no intimacy. This usually describes a commitment that was established based on physical attraction, where partners intended to build intimacy. However, since the key to connection was absent to begin with (intimacy), usually this kind of love doesn’t last despite initial intent to commit. Many of these “fatuous” relationships usually move fairly quickly in the beginning—immediate sexual involvement, moving in together quickly, etc. Too much too fast?
8)      Consummate love: Sternberg called this “complete love.” It’s what most people strive for, especially in romantic relationships. Complete love is actually quite easy to achieve, the real challenge lies in maintaining it! If one partner changes their expectations at some point, the relationship may endure in a different pattern of love—as long as the other partner (or partners) changes too. But if the change in expectations is one-sided, the relationship may actually even dissolve.

Establishing Wellness in Your New or Existing Relationships
     With this information, we can take a closer look at our relationships to develop a better understanding of where we stand, and where we may want to go with our associations. Do you find yourself in one of the less desirable love patterns mentioned above? Have you ever noticed that something was missing in your friendship or marriage, but didn’t know where to start the process of healing? Or perhaps you are experiencing complete love, but want to understand what it will take to maintain it. All of these scenarios and more involve the interplay of intimacy, passion, and commitment. If all partners are aware of this, they can work together to more efficiently to experience a healthy relationship. So, begin examining the three elements of love, and the magnitude of impact they each have on your relationship. The bottom line is that all relationships take work—they don’t just build themselves, so you and your partner must put in the time. Also, remember that mutuality is key when it comes to a successful relationship. A lack of mutuality in intimacy, passion, or commitment can result in an unhealthy attachment—using these guidelines can help you to asses whether that is something you should be concerned about. Sternberg has created a great foundation to start working towards wellness in your relationships, and the best part is that you don’t need to spend a dime to do this work—you have all the tools you need, just look inside yourself and do it!


References:
Coleman, P. The Complete Idiot’s Guide to Intimacy. New York: Penguin Group, 2005: 5-6
Papalia, D. Human Development, 10. New York: McGraw Hill, 2007: 521-