Natural Connectors: Be at One
You know those times when you feel completely in tune with others, and the world seems to be a wonderful place? No, it isn't the world that changes: it's the way you see it. And your perception is affected by both your brain's chemistry and your frame of mind. Entheogens such as Ecstasy (MDMA) can temporarily get you "high," but at a price. Natural connectors, on the other hand, combined with lifestyle changes that help develop the right frame of mind, can help you to feel connected much of the time, with no downside in sight.In the following sections, we'll be investigating a handful of natural connectors that are widely available from supplement providers.
- Tryptophan and 5-hydroxytryptophan (5-HTP).
- S-adenosyl-methionine (SAMe) and trimethylglycine (TMG).
- Vitamins B3, B6, B12, and folic acid.
- Kava.
- Sceletium.
My life had become a roller coaster of highs and lows, with many more lows than highs. I decided to clean up my act for a month, and started taking 5-HTP, SAMe, and B vitamins, plus kava in the evenings. Within a week, I stopped feeling like a "victim" and started to feel in charge and in tune. My mood and outlook on life noticeably improved.
The amino acid tryptophan, found in protein foods such as milk and turkey, is the building block of both serotonin and DMT. In addition, the brain's chemistry is carefully and intelligently kept in order by catalysts, SAMe and B vitamins, that have the ability to change tryptophan into a number of natural connectors. They add or remove what are known as "methyl" groups. It has long been known that a deficiency in B vitamins can induce schizophrenia – the profound "dis-connection" of a person. These combinations of nutrients therefore help to fine-tune brain chemistry and allow for a more a natural and consistent state of connection.
Tryptophan and 5-Htp (5-Hydroxytryptophan): Crucial Connectors
An adequate supply of tryptophan, combined with B vitamins, is critical to the chemistry of connection. We have seen how tryptophan deficiency leads to depression, impulsivity, and aggressiveness, while tryptophan supplementation is an effective antidepressant. In addition, a recent study showed that healthy volunteers given 1 g of tryptophan three times daily for twelve days showed an increase in their self-confidence and sociability and a decrease in quarrelsomeness. Meanwhile, the placebo group showed no such effect until the pills were switched. Only after the former placebo group was given tryptophan did it show the same positive changes.
Tryptophan is currently available only by prescription from special compounding pharmacies. Because it competes with other amino acids for absorption into the brain, it is best taken with fruit or another carbohydrate snack. Avoid eating proteins an hour before or after taking it.
5-Htp: Over-The-Counter Tryptophan
5-HTP (5-hydroxytryptophan) is a more readily available form of tryptophan and may even be more biologically active. While not a direct precursor for DMT, it is the most effective precursor for serotonin. By providing the brain with the raw material to make serotonin, it spares tryptophan for production of other important tryptamines, such as DMT.
5-HTP can have profound mood-lifting effects, as Alex can attest:
I had recently ended a long-term relationship and was feeling lonely and a bit down, missing that company and connection. There were some good days when I felt fine, looking forward and getting on with life, but they were few and far between. Then I started taking 200 mg of 5-HTP a day. Within a couple of days, I felt much more "up," in the moment, and basically happier. I had more of an enjoyable, warm sense of detachment, that everything was all right, rather than a kind of gloomy seriousness. These days I don't take it all the time, but when I feel like I'm losing my balance, I include it in my daily supplement regime.
Here we have a temporary situation that might have lasted a lot longer if not for Alex's use of a natural connector and mood elevator. Why suffer needlessly when help is right there in a bottle? And remember, we are not talking about alcohol or other temporary escapes, but a truly restorative compound that produces lasting, positive effects.
Like tryptophan, 5-HTP has proven to be at least as effective as the best antidepressant drugs, but without the same high risk of side effects. 5 HTP occurs naturally in the African plant Griffonia simplifica and is available as a nutritional supplement.
Because 5-HTP doesn't compete for absorption with other amino acids, it is well absorbed, with or without food. The amount needed to promote a sense of connection is 100 mg a day, or less if taken in combination with other "connecting" nutrients, plus vitamin B6. The dose range is one-tenth that of tryptophan.
A word of caution: more is not better. Serotonin overload can trigger serotonin syndrome – tremor, nausea, vomiting, elevated temperature, abnormal heartbeat, and, in extreme cases, coma, leading to death. It occurs within two hours, and symptoms subside within six to twenty-four hours. These side effects do not occur when taking the dose ranges we have suggested. We do not recommend simultaneously supplementing these nutrients with antidepressant drugs unless under medical guidance. The SSRIs effectively keep more serotonin in circulation by stopping its breakdown. Nor do we advise combining these nutrients with entheogens that temporarily raise serotonin levels. That being said, serotonin syndrome is still a rare occurrence, and has not been reported with either tryptophan or 5-HTP.
SAMe (S-Adenosyl-Methionine): The Master Tuner
As far as the chemistry of connection is concerned, SAMe is the master tuner. It donates "methyl" groups to make naturally occurring tryptamines. By methylating tryptamine, for example, it produces DMT. The body makes SAMe from the amino acid methionine and the cofactor vitamins B6, B12, and folic acid.
SAMe also helps neurotransmitters deliver their messages to the receptor sites by sharpening their activity. By methylating phospholipids, from which nerve cell membranes are made, SAMe improves communication between nerve cells. SAMe also can help you get a good night's sleep and can promote dreaming. This is because the brain depends on SAMe to manufacture melatonin, a key neurotransmitter for sleep and dreaming, from serotonin.
A proven antidepressant, SAMe can also enhance a feeling of well-being and connection in "normal" folks. While a positive response is often felt within a week or sometimes within days, it may take as long as four weeks for overall mood elevation. In general, the longer SAMe is used, the more beneficial the results. For a "connection" experience for those with relatively normal brain chemistry, we have found that it can have an immediate effect.
SAMe should be taken on an empty stomach, preferably one hour before or after a meal, and at least 20 minutes before or after taking other supplements. Start with a dosage of 200 mg twice daily. If results aren't seen in a few days, you can gradually increase it, up to a maximum of 400 mg four times daily, if needed. Most often, 400 mg per day is sufficient. SAMe should also be taken with its cofactors, vitamins B6 (100 mg), B12 (100 mcg), and folic acid (800 mcg), simply as part of your daily multivitamin regimen. It is safe to use during pregnancy and nursing.
A word of caution: although not reported in the literature, higher doses may lead to irritability and anxiety. If this continues, even on the lowest dose, stop taking SAMe. There are no reported negative interactions with other medications or nutritional supplements.
Tmg (Trimethylglycine): Cheap SAMe?
The body can make SAMe directly from TMG, which is more stable and much less expensive than SAMe, making it a reasonable substitute. While TMG has not been as extensively researched, the fact that it is a direct precursor of SAMe would predict that its effect would be similar. TMG also helps the body make more SAMe from dietary protein.
TMG is extracted from sugar beets and is also found in broccoli and spinach. Now, there's a reason to eat your greens! It has no reported side effects other than brief muscle-tension headaches if it is taken in large quantities without food. Optimal doses needed to raise SAMe levels in the body are 1,000-3,000 mg per day. In a combined formula, a 500-mg dose is sufficient.
SAMe (s-adenosyl-methionine) and TMG (trimethylglycine)
How they work: Naturally occurring molecules, donate methyl groups in manufacture of neurotransmitters.
Positive effects: Enhance neurotransmitter activity; act as natural mood enhancers and stimulants.
Caution: Higher doses may lead to irritability, anxiety, insomnia, and nausea. SAMe's antidepressant activity may lead to the manic phase in individuals with bipolar disorder (manic depression), so monitor carefully.
Dosage: 200 mg of SAMe once or twice daily, between meals, increasing gradually to a maximum of 1,600 mg a day if needed; or 500-3,000 mg of TMG once or twice daily.
Vitamins B3, B6, B12, And Folic Acid: A Brain's Best Friends
B vitamins are the real workers in the enzymes that turn one brain chemical into another and keep you feeling happy and connected.
For some enzymes, you need vitamin B3; for others, B6, B12, or folic acid. Not surprisingly, deficiency of any one of these vitamins leads to disconnection and is associated with depression, hallucinations, and schizophrenia. Schizophrenia is a mental illness marked by a sense of disconnection from the self, others, and reality. Supplementing with these B vitamins has the reverse effect, dramatically improving mental and emotional well-being.
As long ago as 1957, in the first double-blind study of its kind, Canadian psychiatrists Humphrey Osmond and Abram Hoffer proved that supplementing niacin normalized behavior in those diagnosed with schizophrenia. Dr. Hoffer, who is now in his eighties and is still actively practicing in Victoria, British Columbia, has treated more than 5,000 schizophrenic patients. He claims an 80 percent success rate using vitamin B3 and other connector nutrients. (His definition of cure: free of symptoms and able to socialize and pay income tax!)
Hoffer and Osmond were also among the first scientists to investigate the chemistry of mescaline, the entheogen found in the peyote cactus. This research formed the basis for their theories on the use of nutrients to treat the mentally ill who suffer from frightening hallucinations. Their theories have proven correct, and, to this day, Hoffer believes an optimal intake of nutrients is essential to be mentally balanced as well as naturally high. Dr. Osmond also introduced author Aldous Huxley to mescaline, providing the inspiration for Huxley's famous book The Doors of Perception (from which Jim Morrison named his band, The Doors).
Meanwhile, Dr. Carl Pfeiffer at the Brain-Bio Center in Princeton had also been investigating the chemistry of the brain in relation to mental health and illness. He discovered that a deficiency in vitamin B6 (pyridoxine) and zinc (pyridoxine is "activated" in the body by a zinc-dependent enzyme) also created schizophrenia. Supplementing vitamin B6 and zinc corrected this abnormal chemistry and improved the mental health and experience of connection in people with schizophrenia.
Research at King's College Hospital and the Institute of Psychiatry in London found that one-third of all patients with either severe depression or schizophrenia were deficient in folic acid. Supplementing folic acid for six months made a big difference in their symptoms and ability to relate. Folic acid, together with vitamin B12, is needed to turn tryptophan into serotonin and tyrosine into dopamine. It appears, then, that without these vitamins, the higher brain centers simply can't work properly.
Of course, the effect of these nutrients in isolation is not nearly as powerful as they are in combination, and, consequently, it is best to supplement them daily to enhance connection.
Take B vitamins and minerals in the dosages noted below.
Niacin comes in two forms – niacin and niacinamide. At doses above 25-50 mg, niacin causes a flush. This effect is beneficial in many ways, but it's not to everyone's liking. Depending on your own response, supplement no more than 25-50 mg of niacin, and take the rest as niacinamide.
B Vitamins
How they work: Cofactors for making neurotransmitters; vital for enzymes that control the chemistry of connection; act as methyl group donors and acceptors.
Positive effects: Improve engery, memory, mood and concentration; enhance connection; help to prevent the unpleasant hallucinations experienced in some types of schizophrenia.
Cautions: None when taken in sensible doses. Excess B3 and B6 can have adverse effects (above 1,000 mg a day). B3 as niacin acts as a vasodilator, improving circulation and causing flushing at doses above 50 mg.
Dosage: 25-50 mg of vitamin B3 (niacin); 100 mg of niacinamide; 25-50 mg of vitamin B6 (pyridoxine); 50-100 mcg of vitamin B12 (cyanocobalamin); and 400-800 mcg of folic acid. Plus the following B vitamins for balance: 50 mg of vitamin B1 (thiamine); 25 mg of viatmin B2 (riboflavin); 50 mg of choline; and 50 mg of inositol.
The minerals below are necessary cofactors that help with the assimilation of the B vitamins.
| Minerals | Daily Dose |
| Zinc | 15-25 mg |
| Manganese | 5-10 mg |
| Magnesium | 400 mg |
Kava As A Connector
While we have extolled the virtues of kava as a stress buster and natural relaxant, it certainly qualifies as a natural connector. Kava produces an experience of peace, relaxation, ease, well-being, and even euphoria. It opens you to an experience of heightened awareness and empathy, of enhanced "being," and of freedom from the usual mode of "doing." When you take kava, at least in the manner and doses used regularly in the South Pacific, your consciousness is unmistakably altered. It's difficult to improve on the description of anthropologist E. M. Lemert, who observed: "The head is affected pleasantly; you feel friendly, not beer sentimental; you cannot hate with kava in you. Kava quiets the mind; the world gains no new colour or rose tint; it fits in its place and in one easily understandable whole."
Referring to its subtlety, Islanders say, "Kava doesn't come to you. You go to kava." Terrence's description of his experience at a kava ceremony in Hawaii says it all:
Over the next several minutes, at least four things seem to happen fairly simultaneously. A wave of relaxation rolls through my body. The effects of kava are immediate, but they are not abrupt. The second thing is an emotional release, perhaps even more subtle than the physical. I don't notice the change as it happens, but I find I'm feeling at ease, comfortable in my skin, but again very awake.
Vision and hearing are slightly heightened. I've read of the Islanders' wanting silence and darkness because of increased sensitivity, but I've never found it uncomfortable. Both sights and sounds are just a little brighter, clearer, and warmer. Finally I'm aware of a feeling of easy connectedness and relationship with others in the room.
The potency of kava preparations varies, and the herb affects people differently. For some, kava's effects are too subtle; for others, too strong. Some people feel no effects the first couple of times they try kava. Others report feeling a little weird or sleepy at first, but with subsequent use, they experience a clearer, more pleasant state. It's as if the brain has to get used to a new sensation. This fogginess can also indicate underlying poor adrenal function, the result of excessive stress. A few tries will let you know which it is, and you can act accordingly. For the overly stressed, adrenal support is called for.
As we've noted, Pacific Islanders speak of "listening to kava." It opens a window to subtle awareness and a connection to nature, as well as to others and to oneself. Kava's first effects are felt within 30 minutes, and its mild high lasts two to three hours.
Kava has properties that clearly qualify it as an entheogen – increasing feelings of sociability, friendliness, and empathy toward others. One of the kavalactones, methysticin, actually bears some chemical similarity to MDMA, but kava would hardly be described as a hallucinogen. At most, some report that high doses of potent kava can cause mild visual and auditory distortions, such as objects taking on a subtle glow or a softness of focus.
You have to take relatively large amounts of the whole root to feel its mind-altering effects. One serving of the traditional island beverage, about half a cup, contains about 1,000 mg of resin, which equals about 250-500 mg of kavalactones. Islanders might consume five or more such servings in a single evening, for a total of 1,000-2,500 mg or more of kavalactones! Compare this to a typical tablet or capsule that contains only about 60-75 mg. You would have to take four to seven capsules for a serving, and the usual five servings would be at least twenty capsules or tablets! Tinctures wouldn't be any better. The only equivalent would be a traditional extract of ground kava powder, available in bulk at some herbal outlets or ethnic markets, or online. It's a messy business, but we do give instructions for those of you brave enough to try it. We also do not recommend the high doses taken by native drinkers.
With all due respect to the native liquid extraction process, we have found that you can attain the same elevated mood using store-bought capsules of known quality and potency, at doses of 60-250 mg of kavalactones.
Kava Beverage Recipes
If you are interested in preparing kava beverages from powder, two simple methods are described below: the water method and the emulsion method. Some of the resins in the root are extracted using just water. Others, which are not water soluble, need to be emulsified. The emulsion method should release more kavalactones.
Kava was traditionally ground and drunk fresh. In Fiji, dried kava – a result of commercialization – is known as "dead" kava, since it loses its potency with grinding. Freeze-drying the resinous, milklike, non-water-soluble emulsion will preserve its freshness. Do not store the liquid, since, like milk it is an environment for bacterial growth.
Remember: the powder extraction process is messy, has its own distinctive strong smell, and takes a little practice to master.
Water Method
1 cup kava powder
4 cups water
Wrap kava powder loosely in a piece of cloth. Holding the edges of the cloth loosely above the ball of kava, plunge the kava up and down in the water, stopping occasionally to squeeze out the kava ball. Continue plunging it up and down until the water is a "coffee-and-cream" color. (This should take 5-15 minutes.) Drink!
Emulsion Method
1 cup kava powder
4 cups water
6 tablespoons vegetable (olive or canola)
2 tablespoons liquid lecithin
Blend all ingredients together in a blender at top speed for 5 minutes, until the liquid is a "coffee-and-cream" color. Strain the liquid through a fiber filter. Since straining can take time (and patience), you may want to use something fairly loose, like cheesecloth. Eventually, all the liquid will drain out, leaving the solid ingredients in a ball in your strainer or cloth, and a bowl of suspicious-smelling liquid. Once this happens, you can throw away the solid mass. Enjoy!
Kava Colada
1 tray pineapple juice ice cubes
1 6-oz. to 8-oz. can coconut milk
1 fl oz kava extract
1 teaspoon honey
1 teaspoon vanilla
Blend all ingredients in a blender at high speed until smooth. One or two of these smoothies will take your min doff worries; stimulate thoughtful, authentic communication; and leave you feeling benevolent toward the world.
Yield: 6 servings
(Adapted from Christ Kilham's book Psyche Delicacies.)
Start low and work your way up. Kava is most potent when consumed on an empty stomach. The danger of too much? You fall asleep and miss the whole experience. However, you will likely sleep deeply and well, and awake refreshed, with no hangover.
Those who do experience a hangover from kava should pay attention to their liver function, since it may indicate the liver's inability to fully break down the kavalactones. If this happens, take 200 mg of milk thistle (70 percent standardized) two to three times daily for a month or more to help support liver function. And have your liver status checked out by a health-care practitioner.
Kava definitely affects consciousness and thinking. In studies, memory actually seems to be enhanced. Perception is a bit heightened, and so is sensitivity to stimuli such as noises or bright lights. You're not likely to experience a loss of mental sharpness with kava, as you do with alcohol. (In some studies, kava actually enhanced mental sharpness.) But don't be fooled. Kava can deeply relax muscles, almost to the point of numbness. You can still function, but your coordination is impaired.
Definitely do not drive, operate heavy machinery, or care for young children under the too-relaxing influence of kava. Other than this, there appears to be no downside to using kava as a connector.
Kava
How it works: Appears to enhance GABA activity, the relaxing neurotransmitter that also modulates dopamine, adrenaline, and noradrenaline. (There is still much that is unknown about its effects on the brain.)
Positive effects: Heightens sensory perception, relaxation, well-being, connection, and empathy; effective antianxiety agent; promtoes good sleep; muscle relaxant.
Cautions: Do not drive or operate heavy machinery after use; do not mix with alcohol, as the two substances seem to potentiate each other; do not take while using benzodiazepine tranquilizers. As with all herbs, do not take during pregnancy or while nursing.
Dosage: As a relaxant, 60-75 mg of kavalactones two to three times daily; as a connector, take 60-250 mg.
Sceletium: South African Gem
According to Dr. Nigel Gericke of African Natural Health in South Africa:
Sceletium is one of the most ancient of mind-altering substances, and it is likely to have had a profound influence on the evolution of human consciousness. People interested in consciousness will find that sceletium is a key, but it needs to be used widely. It is not a quick fix, and after ten years of use, I'm still learning about it.
Dr. Gericke is currently spearheading research into sceletium in cooperation with psychiatrists, including his wife, Dr. Olga Gericke, and psychologists in South Africa.
An unfamiliar herb to most of us, this native South African creeper, also called kougoed, has been used by hunter-gatherer tribes since prehistoric times. Sceletium is new to the American market and is only just starting to be manufactured here, so it may not be easy to find. It lessens anxiety, stress, and tension; raises spirits; and enhances the sense of connection. If you take a very large dose, you may even feel euphoric, then taken over by a sense of drowsiness. It does not cause hallucinations. Moreover, nearly 400 years of documented use have not revealed many serious adverse effects.
Traditionally, sceletium is chewed, brewed as a tea, or used as snuff. If enough is chewed, it has a mild anesthetic effect in the mouth, much like kava, and is used by the San people of South Africa for tooth extractions or is given in minute doses to children with colic. A tea made from sceletium is used to help the recovering alcoholic avoid withdrawal symptoms.
People have reported that sceletium-induced relaxation has helped them to focus on inner thoughts and feelings or to have a heightened experience of the beauty of nature. Some have reported increased skin sensitivity as well as sexual arousal, while others have said that it leaves them feeling free of fear and stress. In his 1934 book Phantastica, Dr. Louis Lewin reports that mesembrine – one of the active chemicals in the plant – induces a meditative state of mind.
While no clinical trials have been published yet, a number of doctors and psychiatrists have reported a wide range of positive uses for sceletium – from treating anxiety and depression to alleviating alcohol, cocaine, and nicotine addiction. Moreover, by promoting a sense of empathy and connection, it has also been reported to help couples in therapy.
How does it work? The active constituents of the plant are alkaloids, including mesembrine, mesembrone, mesembrenol, and tortuosamine. According to laboratory studies sponsored by the National Institute of Mental Health near Washington, D.C., its major alkaloid, mesembrine, acts as a serotonin reuptake inhibitor. Like Prozac, it helps to keep more serotonin in circulation. It also appears to have a harmonizing and balancing effect on the other feel-good neurotransmitters, dopamine and norepinephrine, as well as on adrenaline.
An effective dose is 50 mg a day, although some doctors prescribe 100-200 mg a day for those with chronic depression or anxiety.
Twenty-eight-year-old Alex is a new advocate of sceletium. Here's what he has to say:
I used to drink on Friday nights to unwind after my stressful week. Now I prefer sceletium. I combine 100 mg of sceletium with 75 mg of kava and 500 mg of TMG. This not only chills me out but it makes me feel very connected and "present" and able to really enjoy my friends' company. It's a bit like the buzz you get sitting on the beach watching the waves rolling in. What's more, there's no hangover.
Sceletium
How it works: Appears to enhance activity of serotonin, the mood-enhancing neurotransmitter; helps to balance dopamine, adrenaline, and noradrenaline. (There is still much that is unknown about its effects on the brain.)
Positive effects: Relieves depression, tension, and anxiety; promotes a sense of connection; associated with insights, heightened sensory perception, and improved meditation; also reduces addictive cravings.
Cautions: In very large doses it can have euphoric effects, followed by sedation. Sceletium has not been researched sufficiently to recommend its use during pregnancy or nursing. No reported toxicity. However, we recommend not taking it with antidepressants or with large amounts of tryptophan or 5-HTP, to avoid the possibility of serotonin syndrome-headache, an increase in body temperature, and heavy sweating (although this has never been reported). Stop taking it and seek medical advice if this occurs.
Dosage: As a mood enhancer, 50-100 mg daily; as a connector, 100-200 mg daily.
Action Plan For Getting Connected
The first step to feeling connected naturally is to tune up all your neurotransmitters. In other words, follow all the advice so far. This includes reducing your stress level, eating well, balancing your blood sugar, and reducing your intake of stimulants to an absolute minimum. A good all-around multivitamin/mineral is key. Also, Part Three will give you advice on exercises and lifestyle changes that will promote your sense of connection.
The nutrients listed in the following chart are worthy additions to a supplement program designed to enhance connection. This combination, taken every day, is likely to improve meditation, dreaming, insights, and understanding, as well as your mood and ability to relate. While the daily dose may seem complex, the good news is that there are ready-made formulas available that contain various combinations of these substances. (See the Resources section at the back of the book.) The ideal doses of the "connector nutrients" are less when combined than when a substance is taken in isolation.
You may want to begin with 60-75 mg of kava, especially if you tend to have some level of anxiety or irritability, and double the dose if necessary.
So, to sum up, you should take the following to get connected:
A good all-around multivitamin and mineral formula supplying optimal amounts of the B vitamins and the minerals zinc, manganese, and magnesium.
A "connector nutrient" formula providing 5-HTP, SAMe, or TMG; kava; and additional B vitamins to achieve the levels shown above. SAMe is best supplemented separately.
Daily Doses for Getting Connected
(Divide into two to three doses daily.)
| L-tryptophan | 500-3,000 mg |
| 5-HTP* | 50-300 mg |
| SAMe+ | 40-800 mg |
| or | |
| TMG | 500-3,000 mg |
| Kava (standardized extract)** | 60-250 mg |
| Sceletium | 100-200 mg |
| Vitamin B3 (niacin) | 25-50 mg |
| Niacinamide | 100 mg |
| Vitamin B6 (pyricoxine) | 25-50 mg |
| Vitamin B12 (cyanocobalamin) | 50-100 mcg |
| Folic acid | 400-800 mcg |
*Do not supplement 5-HTP with antidepressant medication. One supplies the precursor to make serotonin, while the other prevents the breakdown of serotonin. Taking both could lead to serotonin overload. Don't exceed this amount if combining with sceletium.
+SAMe can be substituted by its precursor, TMG, which is more stable and less expensive.
**The kava dosage given here relates to the actual amount of kavalactones in the product, be it powder, capsules, or tincture.
From NATURAL HIGHS: Supplements, Nutrition, and Mind/Body Techniques to Help You Feel Good by Hyla Cass and Patrick Holford. Copyright © Hyla Cass, M.D., and Patrick Holford. Used by arrangement with Avery, a member of Penguin Group (USA) Inc.
To order this book visit www.penguin.com. Get a 15% discount with the coupon code FENPARENT.
