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Cook Consciously to Make Every Meal a Healing Medicine for You

Cook Consciously to Make Every Meal a Healing Medicine for You

The food we eat affects not just our body, but our mind too. In fact, the state of your mind while you are cooking your food directly affects the Vibrational Energy and the Quality of that food. You can turn your every meal into a healing medicine, just by cooking consciously in your kitchen. How ? Read on to know more about this ancient wisdom and the science behind it.

Your thoughts while cooking food directly affects the Vibrational Energy and the Quality of the food

Energy

Everything in the Universe has a vibration (frequencies), including our physical body. Every flower, plant, tree, water, mineral, rock, crystal, or gemstone has its own specific vibration. Each thought and emotion has its own vibration. Sound and even color has its own vibration. We’re all made of vibrational energy and connected spiritually by the energy, whether we choose to believe it or not. We require the consumption of energy in the form of food, air and water for sustenance and good health.

Ancient wisdom

In many cultures there is an emphasis on intention and emotion in cooking. The ancient Greeks knew that if the food they were cooking was cooked with ‘agapi’ (unconditional love) and had good energy, their food would be delicious and would heal them at the same time. The Bhagavad Gita, a sacred Hindu scripture, teaches that the intention of the person cooking the food is actually transferred to the food.

Research

Masaru Emoto, a Japanese author and researcher, has done a research on the effects of different energies and thoughts on water. He discovered that human energy and consciousness affect water’s molecular structure. His experiments showed that positive thoughts, words, intentions, and prayers produce harmonious crystal formations in the water, and even cleanses polluted water. Negative thoughts, words, and feelings produce fragmented, disharmonious crystal formations. Following images of the water crystals clearly shows the effect of thought and emotions on the water.

Holy water

For generations in most of the cultures around the world, we have seen a concept of the Holy Water. Christians have holy water which is sanctified by a priest, and in Hindu culture the Prasad (food offered to the God and then consumed by the worshipers) and Tirtha (holy water) from the temple are some of the examples. All of them have vibrations of positive thoughts, prayers and blessing in them. The food from a holy place does not have any magical ingredients in it, but when we eat or drink food from any holy place, we feel happy and blessed. It is because this food has a special power of positivity in it.

Imagine if we all start to cook our food consciously and immerse our food with thoughts of love and pleasure, how will that affect the outcome? By counting our blessings, feeling grateful for the good food we are cooking, and cooking the food with great love for the people who will eat it, we can have holy water and Prasad in our home everyday. If we are happy and relaxed while cooking, the food will taste better and optimum nourishment will be transferred to the people eating it. Peace will prevail in the kingdom that is your kitchen.

Happy and loving cook

The simplest meal can be the healthiest food in the world if prepared in a spirit of affection and goodwill. A happy, loving cook is seen to strengthen the nourishing and healing power of each meal. May be that is the reason why in India during the era of kings and dynasties, the head Chefs were called Maharaj (King) as an appreciation of their significance to the king himself. This tradition continues even today in India.

Love

Just think about this for a moment. All of us have a good memory of a childhood comfort food our mother used to make for us. No matter how many times you or someone else tries that recipe, the food will not taste the same as her’s. Why does the food made by our mother or grandmother tastes delicious and makes us so happy? Love is the special and secret ingredient they put into the food while they are cooking 🙂

Cooking consciously to turn your meal into a healing medicine.

This practice might help you:

– If you are cooking dinner and then start thinking about work, bills to pay or any other thing that is bothering you, just step back and pause for a moment. Remember ‘worrying does not take away tomorrow’s troubles, it takes away today’s peace.’ Focus on the task at hand, and find something calming and happy to think about as much as you can. Focus on the aroma, the texture, the colors of the food etc.

– Put the following beautiful prayer on your kitchen wall or on your refrigerator where you can easily see and read it frequently.

Kitchen Prayer
May this kitchen be so filled with peace
that all who eat food prepared here receive peace
May this kitchen be so filled with happiness
that all who eat food prepared here receive happiness.
May this kitchen be so filled with good will
that working here is a joy.
Bless this kitchen.
Bless all who work here.
Bless the food that is prepared here.
May this kitchen and the work done here be a blessing to all who live.

– John Robbins, May All Be fed.

You are cooking for you and your family’s health and well-being. Give those recipes and ingredients your precious attention and good energy. Let your food make a strong statement of wellness and happiness.

Turmeric Milk: Amazing Benefits for Health and Beauty

Turmeric Milk: Amazing Benefits for Health and Beauty

Turmeric – ‘The Golden Spice of India’ is gaining a new found popularity these days, especially in the western countries. You might have heard that drinking Turmeric Latte or Turmeric Milk has amazing benefits for your overall health. But to get the most benefits out of it, it is necessary to prepare and drink it in an Ayurvedic way.

Turmeric has been used in Asian countries for thousands of years. As far as evidence goes, it is being used in India for at least 6000 years as medicine, beauty aid, cooking spice, a dye and a lot more. Turmeric can be used in many forms like raw, dried in the form of powder or paste form. It can be used internally as well as for external application. Here I am going to talk about one way of using turmeric internally, in the form of Turmeric Milk or the so called ‘Golden Milk’.

Ayurvedic Turmeric Milk has amazing benefits for your health. Cures Cold and Cough, Purifies Blood, Anti Cancer, Anti Inflammation, First Aid, etc.

Benefits of drinking Turmeric Milk in an Ayurvedic way:

1. Respiratory illnesses

Cure of the respiratory system is one of the main traditional use of Turmeric. Milk with turmeric is considered the best remedy for cold and cough due to its antiviral and antibacterial properties. It gives instant relief to a sore throat, cough and cold. As an anti-oxidant it protects the lungs from pollution and toxins. It also helps the oxygen transfer from the lungs to the blood. Warm nature of the turmeric spice heats up the body and gives quick relief from lung congestion and sinuses.

2. Makes skin Glow

Turmeric is a skin’s food. Having turmeric milk regularly can purify and nourish the blood and results in healthy and glowing skin. Due to its anti-bacterial and antiseptic properties it is excellent for skin diseases like eczema, acne, skin cancers etc. and helps in preventing premature aging. The antioxidant properties of turmeric milk fight the free radicals that are known to damage our skin, leading to loss of sheen and elasticity. Turmeric exhibits strong antioxidant activity comparable to vitamin C, E and Beta-carotene.

3. It is an excellent Blood Purifier

Toxins in the blood are the underlying causes of many abnormal skin conditions and other diseases. Turmeric is a potent blood purifier and helps to create new blood.  Turmeric helps the elimination of blood impurities by improving the function of the liver. Turmeric also protects liver from toxins and pathogens. The diuretic effect of turmeric helps flush out the toxins through urine.

4. It is a good Sleep Aid

Drinking warm milk with turmeric at bed time increases serotonin levels in the brain, this is associated with relaxation, calm mood and sleepiness.

5. Improves Reproductive Health of women

Turmeric acts as a mild phytoestrogen, promoting the reproductive health of females. Turmeric regulates menses, decreases intensity and pain of periods, decreases amenorrhea (an abnormal absence of menstruation) and decreases uterine tumors. Turmeric is a mild and supportive uterine stimulant.

6. It has Anti-Cancer properties

The curcumin in turmeric has been shown to kill cancer cells (apoptosis) and prevent their spread to other areas (metastasis). It is found to be effective against cancers of the breast, prostate, skin, colon, and lung. Many cancerous growths go undetected and untreated in the initial stages, drinking turmeric milk regularly may help prevent malignant growths as well as stop their progress in the early stages.

7. Pain and inflammation

Inflammation is generally regarded as a source of many health challenges. Turmeric is an excellent anti-inflammatory spice, easing conditions such as bursitis, arthritis, back pain etc.

8. Turmeric as First Aid

Researches has shown turmeric as haemostatic. It is able to stop the bleeding of wound and it is a great healer of wounds due to being both anti-inflammatory and anti-microbial.

 

Turmeric Spice Benefits for Health and Beauty

How should you have it?

Turmeric milk is ideally prepared with full fat milk, because any kind of good fat or oil aids in the absorption of turmeric constituents. If needed, you can also sweeten the turmeric milk with your favorite sweetener. Traditionally honey is used in turmeric milk because along with sweetness honey has its own medicinal properties. Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times due to black pepper’s hot property called piperine.

Recipe using Turmeric Powder

  • ½ tsp turmeric
  • 1 cup whole milk/almond milk/coconut milk/ soy milk
  • 1 tsp honey or your favourite sweetner (optional)
  • 1/2 tsp ghee/coconut oil/almond oil (optional)
  • 2-3 black peppercorns crushed
  • Pinch of cardamom/ cinnamon powder for flavor (optional)

Heat milk over a low heat and stir in the turmeric powder, crushed black peppercorns, cardamom/ cinnamon powder. Bring to boil and allow to simmer for 2 to 3 minutes. Turn off the heat and pour the milk into the cup then add ghee/ coconut oil / almond oil. Add add 1 tsp of honey once the milk has cooled enough to touch. Drink the milk while its warm.

Recipe using fresh Turmeric Root

  • 1” piece of fresh turmeric
  • 1/2″ piece of ginger root (optional)
  • 1 cup milk/almond milk/coconut milk/ soy milk
  • ½ cup water
  • 2-3 black peppercorn crushed
  • 1 tsp honey or your favorite sweetener (optional)
  • 1/2 tsp ghee/coconut oil/almond oil (optional)
  • Pinch of cardamom/ cinnamon powder for flavor (optional)

Grate or crush the turmeric and ginger root, and add it to water. Heat and bring it to boil and simmer for 2 to 3 minutes, (boiling water and turmeric root first will make sure that milk will not convert into curd. Same applies if you are using ginger root) then add milk, crushed black peppercorn cardamom/ cinnamon powder into it boil and simmer for 3 to 4 minutes.  Turn off the heat and pour the milk into a cup. Then add ghee / coconut oil / almond oil and add 1 tsp of honey once the milk has cooled enough to touch. Drink it while its warm.

Note:

  • If you are using honey in these recipes it is very important to know that honey should be added into the milk when it is removed from the stove. Heating honey at very high temperature changes its chemical composition and it becomes harmful for our body.
  • According to Ayurveda Ghee and Honey should not be taken in the exact same proportion, as it leads to poisonous effect on the body. Ghee and honey should always be taken in the ratio of 1:2 .
  • Ayurveda suggest that one should always drink milk in the evening (after sunset) or at the bed time because the enzymes required to digest the milk easily secretes in the human body during this part of the day.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/

Ghee (Clarified Butter) Benefits: A Gold Mine of Nutrients for Weightloss and More

Ghee (Clarified Butter) Benefits: A Gold Mine of Nutrients for Weightloss and More

In India, Ghee (clarified butter) has always been a sacred and celebrated symbol of auspiciousness, nourishment and healing. It is not only used for daily cooking, but it is also used in rituals of worship! Ghee comes under a category of fats known as the good/healthy fats. Ghee (clarified butter) has numerous health benefits, which surprisingly also includes Weight Loss! Read on to know more about this gold mine of nutrition.

Ayurveda, the ancient medical science of India recognizes ghee as an essential part of a balanced diet, and considers it to be the best fat one can eat. Some Ayurvedic practices of body cleansing like Panchakarma (a fivefold detoxification treatment involving massage, herbal therapy, and other procedures) can’t be completed without ghee.

Ghee (clarified butter) has good/healthy fats and has numerous benefits. Helps in healthy digestion, Weight Loss, reduces inflammation, removes toxins, moisturizes body

Benefits of Ghee (Clarified Butter):

1. Weight Loss:

Ghee is not only rich in omega-3 fats (DHA) but also in omega-6 fats (CLA). Omega-6 fats have shown to help in increase of lean body mass, while reducing fatty mass. In addition, nutritionists also find that ghee helps in mobilizing fat cells to be burnt for energy. All that helps in weight loss and weight management. Ghee also helps in removing stubborn fats from the body.

2. Pulls toxins out of our body:

The ghee has a lipophilic effect on other fatty acids and fatty toxins in the body (lipophilic means these bodily fats are attracted to other fats like ghee). This pulls stored fat soluble toxins out of the body and back into the intestine for their removal from the body.

3. Healthy digestive tract:

Research has shown that patients with unhealthy digestive tract do not produce butyric acid, and have low levels of fatty acids or related oils in the gut. Ghee consists of Butyrate, an essential short chain fatty acid. It converts fibers into butyric acid, which is essential to intestinal bacteria. Ghee stimulates the secretion of gastric acid, thus aiding in the digestive process. Better digestion equals better health and weight loss.

4. Rich in vitamins:

Ghee is rich in healthy fat soluble vitamins such as Vitamin A, D, E and K. These vitamins are important for promoting bone and brain health, and also for boosting the immune system.

 

5. Ghee reduces inflammation:

Butyrate in ghee plays a major role in reducing inflammation in the digestive tract and throughout the body. Ghee benefits the body by creating a more alkaline system that overall reduces inflammation. It’s believed that inflammation is at the root of most diseases we face today including Alzheimer’s Disease, some types of cancer, high cholesterol levels, arthritis and asthma.

6. Higher smoking point:

Ghee has a smoke point of 450 degrees. Since it cooks at higher temperature than almost any other oil, it wont break into free radicals like other oils. Free radicals can potentially be harmful to one’s health, and when an oil smokes, it can be hazardous to a person’s respiratory system if constantly breathed in.

7. Promotes flexibility:

Ghee helps to lubricate the connective tissues in the body and promotes flexibility. That’s why many Yoga lovers consume ghee.

9. Natural moisturizer for inside and out:

Our skin, membranes have fats or phospholipids in them. By consuming essential fats found in ghee, you could ensure good skin health not just from the outside (you can apply ghee externally as moisturizer), but from the inside too.

10. Shelf life:

Ghee is incredibly shelf-stable. Ghee will last for months without refrigeration, though it’s recommended that you store it away from direct light and heat and only use clean, dry utensils to remove it from its jar. Also, keep it tightly covered when not in use.

Ghee clarified butter good healthy fat health benefits Helps digestion Weight Loss anti inflammation removes toxins moisturizes body

 

The best part about Ghee (clarified butter) is that you can make it yourself at home!

How to make Ghee (Clarified butter)?

Traditional way to make it at home:

In India, traditional process of making ghee starts with the culturing of cow’s full fat milk (or cream from boiled milk) with yogurt. The mixture is allowed to rest for 4-5 hours until it is completely fermented. Then the mixture is churned to separate the butter and buttermilk in it (this process is mostly done in the early morning hours when the temperature is cooler in India, which makes it easy for the butter to separate from buttermilk). This separated butter is then melted over medium-low heat until its simmering. As the water in the butter slowly evaporates, the milk solids sink to the bottom of the pan. After all the water has evaporated (the butter will stop making a sputtering sound), it’s removed from the heat, and poured through a cheesecloth-lined strainer to remove the milk solids. This filtered/clarified butter is pure Ghee.

How much ghee to consume:

Remember, excess of anything is bad! According to Ayurveda one teaspoon of ghee early morning with warm water will do wonders to you digestive as well as overall health. Nutritionist suggests restricting the use of ghee to 2 teaspoons a day. To get the best results from eating ghee, you should also see to it that you are controlling the other fatty/fried food consumption. Ghee should be a part of your balanced diet.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215354/

Ghee (clarified butter) has good/healthy fats and has numerous benefits. Helps in healthy digestion, Weight Loss, reduces inflammation, removes toxins, moisturizes body

Black Raisin Water: Blood purifier for Healthy Skin, Hair and Body

Black Raisin Water: Blood purifier for Healthy Skin, Hair and Body

Raisins. Sweet delicious black raisins. We all have had our fair share of raisin cookies, raisin bread, or just raw raisins. Some of us even use them in our cooking. We just love them! Well, you will be surprised to know that your favorite fruit is a very good natural blood purifier. It can also improve your hemoglobin level. There are many benefits of black raisins for healthy skin, hair and body. To get maximum benefits out of black raisins, you need to use them in an Ayurvedic way.Raisin Water benefits for hair skin body

First, lets look at the Benefits of Black Raisins:

1. Purifies blood

Being an excellent source of natural antioxidants, they accelerate the functions of our liver and kidney. They also eliminate damaging free radicals from our body and detoxify it completely. All these are helpful for getting a clean and clear skin.

2. Improves hemoglobin level

The iron content of black raisin is known to be much more than several other iron-rich fruits and vegetables. It means, if you make eating black raisins a habit, you can easily meet the recommended daily intake of dietary iron and keep Anemia at bay.

3. Stay away from premature aging

Black raisins are high in antioxidants as well as essential Phytochemicals. Both these compounds are capable of protecting our skin cells from potential damage caused by long-term exposure to the sun, excessive pollution, and so on. Antioxidant properties combat free radicals. It also improves our immunity and also the elasticity of our muscle fibers gets boosted.

4. Anti hair-loss

These small yet powerful fruits are full of iron, which is a vital and essential nutrient for our body. Iron helps in maintaining our circulatory system healthy. A sound circulatory system is essential for maintaining the blood circulation throughout the scalp, stimulating the hair follicles, and preventing hair fall. Along with iron it is also rich source of vitamin C that facilitates the fast absorption of the minerals and provides proper nourishment to the hair.

5. Regulates blood pressure

Raisins are rich in potassium, an effective mineral which can lower the level of sodium in our body considerably. Sodium increases our blood pressure. Add black raisins to your daily intake of fruits to stay away from cardiovascular diseases.

6. Fights against bad cholesterol

Black raisins contain no cholesterol. Researchers have proved that black raisins comprise lots of soluble fiber, which is basically an anti-cholesterol compound. It transfers LDL (Low Density Lipoprotein) from our bloodstream to our liver and facilitates its elimination from our body. Polyphenols, the special class of organic antioxidant present in black raisins, also help in bringing the levels of cholesterol down.

7. Good for bone health

Besides potassium, black raisins consist of fair amount of calcium. Calcium plays a key role in maintaining the health of our skeletal system. Lack of this mineral can result in severe bone disorders like osteoporosis. However, black raisins can increase the level of calcium in our body and help us against these diseases successfully.

8. Excellent for digestive system

Raisins contain in it both soluble and insoluble fibers. High fiber foods are excellent for our digestive health. Dry fruits might have more calories than fresh fruits, but they also have a higher amount of fiber. For example, one cup of grapes has one gram of fiber while one cup of raisins has seven grams of fiber. By adding raisins to your snacks and meals, you instantly up the fiber content of your food quickly and easily.

Ayurvedic benefits black raisin water healthy skin hair body

Have you ever heard about Raisin-Water?

Raisin water is an excellent addition to your diet, especially for promoting good liver health which leads to purification/detoxification of the blood stream. In Ayurveda, raisins are known to be very healing. Especially black raisins. Raisin soaked water has special benefits. Raisins are a natural source of vitamins and minerals, but those benefits are increased tremendously if you drink the water that they are soaked in. This is because very less sugar content of the raisins is released in the soaked water, but most of the vitamins and minerals get released in the water. This soaking method acts as an excellent medicinal remedy for our liver.

How to make Raisin Water?

– Try to get good quality/organic black raisins.

– Take 1 to 2 tablespoon of black raisins.

– Wash them thoroughly to remove any dirt.

– Soak them in 1 cup of water overnight.

– Next morning, strain the water out of raisins with a strainer. Slightly crush the raisins with your clean fingers to extract the juice completely and drink this water on an empty stomach first thing in the morning.

– That’s it. Trust me, this black raisin water tastes sooo good! 🙂

– You can also eat the strained raisins if you want to or use them in other food.

The American Dietetic Association lists raisins among ‘The Perfect Snack’. Foods that provide energy and also help meet nutritional needs. Along with raisin water you can include black raisins in your diet in many ways. Although the nutritional value of the raisins is very high, one should consume them in moderation.

Sources:

http://www.raisins.net/Raisins_and_Health_200810.pdf

Ayurvedic benefits black raisin soaked water healthy skin hair body

Sesame seeds: A Fountain of Youth for Winter!

Sesame seeds: A Fountain of Youth for Winter!

Cold and dry winter weather brings with it dryness, itching and peeling of our skin. This dry weather not only affects skin but also affects hair, lips, eyes, hands and feet. We can minimize this damage and seasonal discomfort by using this little fountain of youth called Sesame seeds! Create warmness/comfort in your body and look more beautiful this winter season!

Use Sesame seeds and sesame oil in winter. Sesame seeds and oil benefits uses in Winter

Sesame seeds can be red, white, black, brown, and yellow. The color difference is based on the plant variety within the species, Sesamum indicum.  Sesame is used in multiple forms – powder, paste, oil or whole seeds.

Why are Sesame seeds so special?

1. It’s a fountain of youth:

Based on scientific research, vitamin E has been shown to increase lifespan and promote healthy neurons. Sesame seeds contain tocopherols, the major “vitamers” of vitamin E.  The intake of natural vitamin E is anti-aging (helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin).

2. Antioxidant properties:

Sesame seeds also have antioxidant properties (specially black sesame seeds). The scientific research done on  brown pigment of sesame seed shows that it possesses excellent antioxidant activity. These antioxidants fight with free radicals and slow down the aging process in the body.

3. Promote healthy and beautiful skin:

Sesame seeds are full of zinc, an essential mineral for producing collagen and giving skin more elasticity. Zinc also helps to repair damaged tissues in the body.

4. High in nutritional value:

Sesame seeds are a rich source of minerals, calcium, zinc, magnesium, iron, manganese, copper as well as Vitamin B1 & Vitamin E. Regular consumption of sesame seeds nourishes body internally.

Sesame seeds and oil should be used in winter only. Sesame seeds and oil benefits uses in Winter

5. Boosts immunity:

The antioxidants in sesame seeds fight free radicals, thereby strengthening the immune system.

6. Rich in calcium:

Sesame seeds are rich source of calcium. Calcium promotes healthy hair and nails. It is also essential for strong and healthy bones.

7. Improves digestion:

Being rich in dietary fibers, black sesame seeds supports healthy gut flora, and favor digestion. Healthy digestive system leads to healthy skin and body.

Sesame is one of the most widely used Ayurvedic medicines.  In India, sesame seeds have been a part of their culture since ancient civilization. In India the benefits of sesame seeds are widely recognized and integrated into daily lives, as part of tradition, festivals, rituals and food.

Benefits and ways you can use sesame seed ‘Oil’:

Sesame seeds and oil benefits uses in Winter

1. Skin conditioner:

Massage over your body with warm sesame oil before jumping in the shower. You won’t need to moisturize afterwards.

2. Scalp massage:

Regular scalp massage with warm sesame oil will nourish your hair. It also act as a natural conditioner. Leave the oil in overnight and then wash it out in morning shower. You can make combinations of healthy oils along with the sesame oil for scalp massage.

3. For better sleep:

Massaging your feet with warm sesame seed oil before going to sleep. It will improve your sleep quality. It will also remove roughness of the feet.

4. For oral health:

In Ayurveda, sesame seed oil is used for ‘Oil pulling’ (swishing of oil in mouth for some time). It has been said to prevent teeth decay, bleeding gums, dry throat. It also strengthens the teeth, gums and jaw.

Benefits and ways you can use sesame ‘Seeds’:

Sesame seeds nourish our organs and blood. Blood transfers the nutrition to skin and hair. Sesame seeds and oil will nourish and protect our body both internally and externally.

Sesame seeds and oil benefits uses in Winter

Sesame seeds can be used in a variety of ways for example:

– You can sprinkle sesame seeds on your salads.

– Add sesame seeds to your breakfast cereals, smoothies.

– Add sesame seeds to your soups.

– Bake in bread.

– Make paste and use as a dip (e.g. Tahini – a Mediterranean recipe).

– Tahini sauce can be used in burgers, sandwiches, etc.

– If you are a fan of nutty flavors, enjoy one teaspoon of sesame seeds raw or roasted everyday.

– You can make some sesame chutney (powdered roasted sesame seeds mixed with some Indian spices).

– In India, Ladoo (a dessert) is made with sesame seeds and jaggery in the winter season on the occasion of a festival called Makar Sankranti.

Precautions:

Ayurveda recommends use of sesame seeds and sesame oil only in winter season.

– Sesame seeds are warm in nature, that is they increase heat in our body. It is better to avoid use of sesame seeds and oil during warm seasons.

Note: If you have any allergy to nuts and seeds you should avoid the use of sesame seeds or sesame oil and consult your doctor before making any significant changes into your diet.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/19336860

http://www.sciencedirect.com/science/article/pii/S0308814604004480

http://www.sciencedirect.com/science/article/pii/S0308814605006801

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

https://www.ncbi.nlm.nih.gov/pubmed/20205192

https://www.ncbi.nlm.nih.gov/pubmed/6169415