Monthly Archives: February 2014

Detox, EMF's (Electromagnetic Fields), Healthy Living, Toxins

Detoxing Daily

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Copy of woman-above-white-board

Many people associate the term ‘detox’ with extreme measures including periodic fasts and detoxifaction diets. But detox is really far simpler, meaning nothing more than removing as many toxins from our life as possible and replacing them with healthier alternatives.

I believe that detoxing is not something to be done periodically but rather something that needs to go on in your life 24/7. Basically an ongoing detox can be achieved by avoiding taking toxins into the body as much as possible, and gradually and replacing more harmful foods and drinks, as well as lifestyle practices, with healthier alternatives.

Many of the detox diets or detox programs around are designed to help you shed weight quickly but at the same time they deprive your body of crucial nutrients and force it into starvation mode. While you may lose the weight initially it creeps back on later. Plus you don’t get the other benefits that happen when you maintain a low-toxic environment within your body.

It is really quite simple and smart to make Small Sustainable Changes when it comes to reducing toxin levels in your body. By adopting changes gradually you are far more likely to maintain the changes over the long-term and adopt them as a normal part of your life. Once healthy changes are integrated into your life it is quite easy to use these as the foundation on which to build further change.

 

WHAT HAPPENS AS YOUR TOXICITY DECREASES

As you adopt healthier alternatives and practices you start to reap the benefits almost immediately, experiencing greater feelings of wellbeing.

The first and most noticeable changes are physical. The organs most affected by toxins, the liver and stomach,  start to work more effectively. Symptoms such as bloating or gas may diminish. You often feel ‘lighter’ with more energy. Your immune system functions better because there are fewer free radicals causing damage throughout your body. Your blood circulates better. Your skin appears clearer, even glowing. Sleep improves, as does concentration and focus. As you start to feel better the impetus to continue and make further changes grows making more change easier.

If you make it your goal to minimize toxins then it is far less likely you will be faced with crisis situations and serious illness caused by toxic overload.

food tree-157673_640

RECOGNISING TOXIC OVERLOAD

Some symptoms of toxic overload are fatigue, digestive problems, aching joints, depression, poor blood sugar regulation, hormone imbalances, skin problems, low energy, loss of libido, poor sleep, headaches, heartburn, high blood pressure, memory loss, accelerated aging, even severe diseases such as Alzheimer’s, cancer and Parkinson’s.

In an ideal world your body would receive what it needs to function well simply from the foods you eat, but for most people it is not what happens. What you eat is a good place to start making changes.

Begin by taking a cold, hard look at your diet. Keeping an honest food diary for a week, that includes everything, is an excellent way to get a clear and accurate picture of just where there are problems with your diet. Here are the guidelines.

Once you have a true picture of your eating habits you can make a realistic appraisal about where the toxic overload is occurring. Does your dietinclude too much coffee? Too much sugar? Are there too many food additives? Too many processed foods and too few unprocessed foods? GMO foods? Too much dairy? Too many grains, and are the grains wholefood or processed?

It is then time to assess what changes you can make and stick to, and to find replacement foods for the problem foods. For example, if you decide to reduce your coffee to one a day, look for healthier alternatives such as water, green tea or other herbal teas to replace the coffees you are ditching. Seek out alternatives and try them all until you find ones you like and enjoy, that can easily adopt as part of your new normal diet. Even if you start with partial replacement of the offending food and gradually increase the new food as you decrease the old, over time you will get significant benefit.

Unless your diet is a total mess just change one thing a week. It makes it easier to stick to the new if you are not trying to change too much at once. Even though this is slower and you will not see big effects as quickly you will still be in a better space at the end of every single week.

ENVIRONMENTAL TOXINS

Changing your diet is a good place to begin but you also need to decrease your exposure to toxins in your surroundings. These are often overlooked yet have a very strong effect on your body.

There are toxic substances in most of the furnishings in our homes and workplaces which leach out into the air we breathe. Poisons in cleaning products, or personal care products are absorbed through your skin. Many are deemed safe in the quantities found in a single product, but as they are present in many of the products you use, the accumulated quantuty creates a heavy toxic load for your body.

Most people are aware of the danger of toxic pesticides on fresh food, or of heavy metals present in seafood or cigarette smoke. But it is easy to forget that chemical and pesticide runoff from farms and factories taints underground water, or that smog is also loaded with heavy metals.

Electrical appliances, broadband wireless, mobile (cell) phones, computers plus many more everyday items give out Electromagnetic Pollution (EMR) which directly affects your health, and is behind many illnesses. Consider this: Anywhere you have mobile phone reception you are being affected by EMR; when you are asked if you’d like to connect to your neighbours network as you connect to the internet you are actually in the middle of the Electomagnetic field of their wireless connection as well as your own; how often do you sleep for many hours with a connected mobile phone on the table beside your head, or a baby monitor beside the crib; is the Smart Meter on the other side of the wall behind your bed. The positive ions emitted from all these are toxic and cumulative and reflect the fact that you are receiving high exposure to electromagnetic pollution all the time.

Sleeping with a mobile phone near your head causes thermal (heating) effects all night long
Sleeping with a mobile phone near your head causes thermal (heating) effects all night long

You can reduce the impact these toxins have on your body. Buying food free from toxic pesticide residue is a good place to start. Using a special wash on commercial produce can minimize toxins. Adopting practices that help support the organs of detox is another. Moving sources of EMR away from our body and introducing practices to neutralize it is yet another.

Rather than throwing up your hands in despair or panicking about the repercussions, it is far more effective to get proactive. Altering your exposure to toxins across many parts of your life, even if only minimally, will certainly make a difference to how much they affect your health.

SUPPORT YOUR ORGANS OF DETOXIFICATION

There are also a number of supplements that you can take to help support your body and help it to detoxify.

CHLORELLA

Chlorella is a micro-algae SuperGreenFood similar to spirulina. It is rich in antioxidants and high in protein, vitamins and chlorophyll, and like spirulina can increase your energy because it helps you process more oxygen. It has many benefits for your body.

Chlorella is particularly useful in cleansing the body because it is a natural detoxifier which binds well with heavy metals, chemicals and certain pesticides to eradicate them. Japanese research from 1975 revealed that up to ten times more of the heavy metal cadmium was excreted when chlorella was ingested. It also assists in the removal of lead, mercury and chemical pollutants.

Choose a quality chlorella as the way in which it is manufactured greatly affects whether your body can access its health benefits or not. Chlorella is actually a food rather than a supplement. It is important to start with a small amount and gradually increase the amount you take. It comes as a tablet or powder which can be added to juice or smoothies.

MSM

Organic sulfur, or methylsulfonylmethane (MSM) is critical in detoxification, cell oxygenation, energy production and immune optimization. In the past MSM was available in our food supply but with modern farming practices it is dramatically reduced. MSM helps repair malfunctioning cells, improve the transport of oxygen to the cells, and improve the removal of toxins from your body, particularly GMO remnants.

DANDELION

This versatile herb offers two pathways of detoxification. The leaves aid in removing excess fluid, but unlike other diuretics, do not leach out the mineral potassium from your body. The root serves another purpose. Toxins are filtered out of your blood in the liver. Dandelion offers your liver great support by increasing the production of bile to improve digestion, and improving your liver’s detoxifying capabilities.

The easiest way to take dandelion is as a tea. Dandelion Leaf Tea is the one to reduce fluid retention, cellulite, or if you feel bloated. Dandelion Root Tea (or coffee) is for liver support and detoxification. The root has a strong flavour and makes an excellent latte.

MILK THISTLE

Milk thistle is another wonderful herb to strengthen the liver and support detoxification. Silymarin, the active compound, is found in the seeds and research has shown that it makes liver cells less permeable to toxins, helping protect the cells from damage. It also helps to increase the speed at which toxins are reduced in the body. It can be taken daily to support ongoing liver processes, particularly if you are suffering from toxin overload. It can also be used before and after drinking alcohol to speed the detoxification in the body.

PSYLLIUM HUSKS

Psyllium husks, or the seeds of the plantain, are a natural laxative. They have high levels of soluble fibre and are known for their remarkable colon-cleansing capability. They can give tremendous help to sufferers of digestibe problems like irritable bowel syndrome (IBS), constipation and other digestive problems. When combined with water they swell in the bowel, absorb toxins and stimulate the bowel to work well so the toxins are quickly eliminated. Studies show they can halve bowel transit time. Unlike other laxatives they will not make your bowel ‘lazy’.

How you take them is vital. Without sufficient water they have the opposite effect and bind you up. Take them twice daily thirty minutes before meals – 5g in a full glass of water, and follow immediately with another full glass of water. Don’t take them at the same time as probioics as they interfere with each other.

PROBIOTICS

Probiotics are the good bacteria that live in your gut and help your digestive, immune and detox systems function well. When levels of these bacteria are too low a condition known as ‘leaky gut’ can develop.

Normally food broken down into molecules in your gut does not pose any problem, but when you have ‘leaky gut’ food molecules are able to pass straight through the intestinal wall and into the liver via the bloodstream. The liver views them as toxins and uses lots of energy trying to eliminate them while other more dangerous toxins are allowed to build up.

Supplementing with probiotics maintains the levels of good bacteria, keeps your digestive tract free of toxins and helps prevent leaky gut developing. Taking them for a few weeks should replenish the population.

OTHER MEASURES TO HELP YOU DETOX

In addition to changing your diet and taking a few supplements for support here are a few more areas you could address to really clean-up your body.

  • Drink plenty of clean, fresh water every day
  • Practice deep breathing
  • Eliminate stress as much as possible
  • Sweat (Infra-red saunas; use natural deodorants instead of antiperspirants)
  • Exercise (particularly yoga, which is an ideal way to detox)
  • Select enough natural fruits, vegetables and whole grains to provide 30g of fibre a day.

dandelion flower

Disclaimer

All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatments suggested on this site, particularly if you have an ongoing health issue.

Source articles

http://www.naturalnews.com/041664_gmos_detoxification_dietary_fiber.html

http://www.livestrong.com/article/138631-how-make-homemade-detox/

http://www.livestrong.com/article/18969-benefits-detoxing-body/

http://articles.mercola.com/sites/articles/archive/2012/02/01/is-this-one-of-natures-most-powerful-detoxification-tools.aspx

http://www.wellbeing.com.au/article/features/body-health/Supplements-for-detox_909

Foster, H. Detox Solutions, Hamlyn, 2004

Antioxidants, Healthy Living, Immune System, Natural Health

Glorious Health From Golden Turmeric

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Curcumin, the active ingredient of turmeric, is a very powerful antioxidant
Curcumin, the active ingredient of turmeric, is a very powerful antioxidant

 

Turmeric has enjoyed a revered status in India and China for thousands of years for its amazing healing benefits. In the Pacific the spice was also known and used by the Polynesians who carried it to Hawaii where it is still known as Olena. Recognized in the west as the yellow coloured ingredient in many curries, turmeric has long been used extensively in Asia to treat a wide range of medical conditions due to its strong anti-inflammatory effects.

The main beneficial component of turmeric, or Curcuma longa, is curcumin. Curcumin is a very powerful antioxidant, far more powerful than grape seed or pine bark extract. It can help reduce DNA and cell damage caused by dangerous free radicals in our body.

There are many who believe that there is a strong link between inflammation and chronic illness. Curcumin is known for its anti-inflammatory properties. These make it very effective for fighting heart disease, the pain of osteoarthritis and many other health problems associated with inflammation.

The effect of curcumin is particularly evident inside the colon where the result of its action is a quick turnover of cells. Damaged or mutated cells are destroyed quickly before they have the opportunity to spread through the body.

 

HOW TURMERIC BENEFITS

Turmeric is one of the most researched natural remedies and there are numerous studies that validate its benefits. These studies have shown that turmeric may be useful to:

Prevent and Destroy Cancer Cells

Turmeric can help prevent breast, prostate, skin and colon cancer. Studies show that it can start a process of self-destruction in the “mother cells” of the tumour, destroying them before they have the chance to spread through the body.

Nine different studies all showed turmeric reduced the size of brain tumours. It also limits the growth of blood vessels in tumours, and can be used to ease the side effects, and boost the effectiveness of chemotherapy.

 Support Healthy Bones, Joints & Skeletal System

Turmeric supports healthy joint function and is a wonderfully effective remedy for arthritis, reducing the inflammation that leads to pain without side-effects. Studies show that turmeric is a natural pain-killer.

Maintain A Healthy Digestive system

Curcumin helps improve and balance your digestive system. It increases the flow of bile needed to break down dietary fat, which can relieve many gut and digestion problems.

Prevent Diabetes and Hyperglyceamia

The antioxidant agents in turmeric help reduce insulin resistance and may help prevent the onset of Type 2 Diabetes. If blood sugar levels are already within the normal range turmeric helps maintain them.

Promote Heart Health

Turmeric supports healthy blood and your circulatory system. It reduces the risk of blood clots, and prevents buildup of plaque in the arteries, helping to reduce the risk of stroke and other blood clotting problems. It helps reduce bad cholesterol and improve good cholesterol to maintain levels within the healthy range.

Slow Alzheimers And Support Memory Function

Studies have shown that the curcumin in turmeric can slow the progress of Alzheimers, as well as the progression of acquired brain injury.

Reduce the Symptoms of Asthma

Turmeric helps reduce the inflammation associated with asthma as well as reduce the symptoms. A teaspoon of turmeric added to warm milk before bed is a remedy for asthma you can try at home.

Depression

In Traditional Chinese Medicine turmeric is a long-standing treatment for depression.

Promote & Support the Immune System and Boost Immunity

Turmeric is an adaptogen that helps to support your body under stress and support the immune system.

Protect Against Liver Disease

Turmeric is a strong liver detoxifier, helping to remove toxins from the body and supporting and encouraging healthy blood and liver functions.

Help Promote Healthy Skin  

While neutralising free radicals that cause skin aging, turmeric also nourishes and cleanses your skin and helps maintain its elasticity.

The anti-bacterial and anti-inflammatory properties of curcumin can help heal cuts, wounds and other skin infections. Simply mix turmeric with water to form a paste and apply to the skin. It helps with restructuring the skin so may prevent scarring. When applied topically it has been shown to help the symptoms of psoriasis. It is a natural antiseptic and can also be used to treat burns.

Promote Weight loss

Turmeric helps to metabolize fats and provides a boost for the metabolism.

By reducing the activity of the cells that contribute to many diseases including insulin resistance, turmeric helps reduce the incidence of obesity-related disease ans help contribute to weight loss.

Slow Multiple Sclerosis

       Turmeric slows the progression of Multiple Sclerosis

  Recently it was reported that curcumin has antimalarial properties.

 

Continue Reading about research into turmeric benefits, turmeric for arthritis and the best way to take turmeric.

 

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Depression, Healthy Living, Stress

Stressed? Relax The Natural Way

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dear stress1

Stress has become such a permanent part of people’s lives that many stressors are now considered a normal part of everyday life, or regarded as a necessary evil of modern life.

The world, and our place in it, has developed at an alarming pace. Although we’re still adapting to the world, it’s at a much, much slower rate. Our bodies and reactions are completely out of synch with our world. Our brains tell us stress is just part of living a modern life, but our bodies tell us the opposite. 

Ongoing chronic stress is now considered the number one hurdle to good health.

Stressors can be physical, such as illness or violence, extreme heat or even noisy neighbours. They can be caused by lifestyle practices, such as work stress, alcohol abuse or poor sleep habits. Or the stressors can be emotional, originating in your mind. These can be the most complex and lead to the greatest impact.

Stress can have many widespread effects on the body. Sometimes anxiety develops as a result of ongoing stress. But the effects of even low-grade stress are significant:

  • Blood pressure increases
  • Muscles tense up
  • Breathing rate increases
  • Heart rate increases
  • Brain waves slow down

Of course these are all signs of the ‘fight-or-flight’ response kicking into action. This is fine in the short term but detrimental to your health when they are ongoing.

When stress is ongoing it leads to widespread problems through the whole body.

  • Weight Gain – Stress alters the way fat’s distributed in the body, depositing it around the midriff where it poses the most danger to health.
  • Faster Ageing – A study from the University of California found chronically stressed mothers aged faster. Another study linked prenatal exposure to the mothers stress to accelerated ageing in the child.
  • Affects Brain Cells – A Stanford University study found brain cells shrink in the chronically stressed.
  • Serious Disease – Stress is known to increase free radicals incidence which leads to the development of serious chronic disease.

RECOGNISING STRESS

While anxiety is often the effect of stress, not everyone who’s stressed is anxious. People who suffer from stress often appear calm. So it’s worth learning to recognize other body cues that occur when you’re stressed. If you learn to notice and recognize the signs in your body you can take steps to reverse them.

Do you recognize or experience any of these signs that you are under stress?

  • Your neck gets tight and stiff and you develop a tension headache at the base of your skull.
  • Your shoulders and back tighten.
  • Your chest wall feels constricted. If you cross your arms to compensate it simply further constricts your breathing.
  • You get a feeling of a tight ball or knot in your belly.
  • Your jaw clenches, your forehead tightens, as do your lips.
  • Your fingers feel tight, your hands clench.
  • People looking at you can easily see your stress – your shoulders hunch, your head bows, your face is clenched and you may even seem to be wearing a defeated air.

signs of stress and how to reduce stress

You may even experience some more serious problems which include palpitations, stomach upsets, sleep problems, impotence, reduced sex drive, raised blood pressure or a stroke or heart attack.

Perhaps most importantly, stress has been shown to lead to an increase in free radicals throughout your body. Free radicals lead to inflammation and are now seen as the forerunner of serious chronic and autoimmune diseases such as cancer, SLE lupus, other autoimmune disorders, ageing, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases.

 

YOUR DE-STRESS TOOL KIT

While it can be virtually impossible to eliminate many ongoing, underlying stresses from your life, adopting some simple techniques to use in times of increased stress can help you feel better in moments. When you take steps to reduce your stress response you also create an immediate effect on the stress hormones released through your body. Having a few tools suitable for crisis control can restore your sense of wellbeing and help you cope in difficult situations.

Being able to reduce stress and anxiety without having to fall back on medications will help build your health in the long term.

Some techniques will work better for you than others and so it is worth searching out those that you find most effective. Try any technique you come across, even the esoteric ones, you can never be certain which will work for you. Allow them all the benefit of the doubt and give them a fair try. It is likely you will need to combine more than one technique, so be on the watch for any improvement and don’t reject anything if it is only partially helpful, it will still be making some difference.

Learn the technique before you are caught in a difficult situation. Memorise it and  practice it – you need to be able to use the skills automatically. Most important, don’t give up – stress can make you restless and inclined to not stick it out.

There are many ways to manage the symptoms of stress. Acupressure, massage and diet are some of the better known. Flower essences and homeopathic remedies are excellent and very effective. Herbals are available in many forms. But there are also certain simple techniques and practices that you can do wherever you happen to be, right in the moment you need help.

SIMPLE TECHNIQUES TO USE

Relax

Often when your muscles are tense you are not even aware of it. Relaxing is a very basic and simple technique which will not only help you to release the tension, it will also bring you awareness of the state of your muscles.

Sit, stand or lie. Tense up one set of muscles in your leg or arms as tight as you can. (You can even start with just your toe muscles to be more effective). Then let them go so they are quite limp. The contrast between the two states will show you what ‘relaxed’ actually feels like. Concentrate on that feeling as you then tense and relax the other muscle groups in your body – your toes, feet, legs, buttocks, back, abdomen, hands, arms right through to your head. Pay particular attention to your jaw and forehead.

Breathe  

Ninety percent of people breathe inefficiently.

Before you begin, reassure yourself that consciously controlling your breathing is one of the simplest and most effective ways to control anxiety and stressful feelings, and to diminish the effect of stress on your body.

Find somewhere quiet, clear your mind and start breathing deeply into your abdomen. Place your hand on your belly, you should feel it rise and fall. Breathe slowly and don’t raise your shoulders.

If you struggle, breathe as you count backwards from fifty. Breathe in on ‘fifty’, out on forty-nine and so on. Keeping your mind focused on synchronizing your breath with the numbers slows down your breathing and forces you to breathe deeper.

You can read more about the technique of deep breathing, and learn how to make effective breathing a normal, unconscious part of your life here – “Mastering The Breath Of Life”.

 

image: Shawn Rossi
image: Shawn Rossi

Smile

Frowning triggers the release of stress hormones and smiling decreases them. In addition, smiling causes the release of endorphins, the chemicals that make you feel ‘oh-so-good’.

Stretch

Simple but very calming! Do it as slowly and gracefully as you can. There are three co-ordinated actions involved:

  • Controlling your breath
  • Raising your hands and arms
  • Stretching your whole body from toes to fingertips

Stand. Let your arms, wrist and fingers go limp. Bend your knees slightly, entwine your hands loosely and turn your palms upward.

Slowly breathe in. Raise your hands towards your mouth and start to straighten your legs.

Slowly breathe out, turn your palms outward and stretch your body. Slowly exhale totally, reach your arms up, face your palms to the ceiling. Stand on your toes.

Now reverse the action

Repeat at least five times, slowly. Take a few minutes afterwards to relax and do nothing.

Affirm

Your subconscious is a powerful force. Affirmations tap into your subconscious and are extremely effective if they are worded well and are used routinely. Given the impact and complexity of emotional stresses, affirmations are a useful tool because your subconscious cannot tell the difference between what is real or what is not, it only knows and directs according to what you tell it. If your thoughts are always that you can’t cope or you have no money, that’s what your subconscious believes and will direct accordingly.

The exact words you use form your affirmations are very important and can make or break the effectiveness of the affirmation. It is just as important that they become a regular part of your day and so the way you integrate them into your life needs to be considered.

Keep your statements in the present tense, as if they already exist. “I want to…” or “I can…” or “I will” relate to what you want to achieve and are not as powerful as “I am” or “I (do)” which relate to a state already in existence.

You will find some guidelines to creating and using affirmations here.

It can be useful to consult a practitioner to set up an affirmation technique that really works for you.

Visualise

If you are a visual person imagining a big screen showing a scene that you find calm can be useful.

Close your eyes and choose an image that reflects how you would like to feel, perhaps an idyllic tropical island or a peaceful waterfall.

Next imagine this image on a big screen in your mind.

Keeping your eyes closed ‘examine’ the image – the long stretch of beach, the ferns beside the water.

When you see it clearly, step inside. See yourself in the scene as if you are really there. Notice what you are wearing, what you can hear, smell. Feel the sand or grass, the breeze in your hair.

Once you feel you are really in the scene, reach for the ‘controls’ of the screen and turn up the volume and picture. As everything around you becomes brighter and louder and your physical feelings more intense, you become calm and relaxed almost immediately, as if you were really there.

Relax, keeping the calm with you.

tropical-paradise

Release

One of the most common symptoms of stress is a clenched jaw and clenched teeth. Releasing the jaw is a simple technique to release much of the tension of stress.

First become aware of the tension in your jaw. Clench tighter, then release it.

Lightly press your tongue against the roof of your mouth behind your teeth.

Part your lips slightly and feel your jaw relax.

Repeat several times a day.

Tap

The Emotional Freedom Technique, or tapping, is SO simple and SO effective. Anyone can teach themselves the basic routine and use it to create all types of changes. It can be very effective for creating calm.

It simply involves a routine of tapping on acupressure points in the body, while saying a set of statements. The process lodges any change in thinking within the subconscious. Changes occur with EFT extremely quickly.

Discover the basics of EFT, watch a demonstration and learn how to do the basic technique yourself right here. If you would like to learn more, many EFT practitioners run free information and demonstration sessions.

Eat

If all else fails eating small amounts of DARK chocolate helps calm anxiety. The theobromine in chocolate helps to elevate your mood and the tryptophan in dark chocolate improves your levels of serotonin, a neurotransmitter that influences mood and contributes to feelings of wellbeing.   Many people with anxiety are known to have low levels of serotonin.

Stress and the inflammation that results are now seen as the forerunner of serious chronic and autoimmune diseases. It's time to change that right now.
Stress and the inflammation that results are now seen as the forerunner of serious chronic and autoimmune diseases. It’s time to change that right now.

Importantly, remember to try the techniques out when you are feeling ok. Get to know them so you can move straight into doing them whenever you need, without having to think them through. If you struggle to remember what to do it will only add to your stress.

Do you have a technique that you find really helps when you are feeling stressed?

Leave a reply below and tell us about it.

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

Wilson, P. Instant Calm, Penguin, 1995

Hartley, A. Love The Life You Live, Hart Publishing, 2000