Teenage Acne

My 13-year-old daughter is complaining about her skin.  She has a few tiny pimples and it's freaking her out.  I've looked at some of the best acne products and also read the book, Dr. Erika's Hormone Solution for Your Daughter by Dr. Erika Schwartz, M.D. on how she's cleared up teenager's skin, as well as helped weight, irregular menstrual cycles, and moods.

With those symptoms being the same for me with my thyroid disease, some of her suggestions are sounding really good right now for myself!  This book is a good read.

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Overcoming Thyroid Disorders by Dr. David Brownstein

I just finished reading Overcoming Thyroid Disorders by Dr. David Brownstein. It has some very good information in it if you are one of the thousands who just don't feel good on the synthetic thyroid medication your doctor has you on now.

There are chapters on: hypothyroidism, Poor T4 Converters & Thyroid Hormone Resistance, Thyroid Replacement Options, Hyperthyroidism and Autoimmune Disorders, Fibromyalgia and Chronic Fatigue Syndrome, Adrenal and Gonadal Hormones and their Relationship to the Thyroid, Diet, Detoxification, Coagulation Disorders, Iodine and the Thyroid Gland, and the Glycemic Index.

I came across some information that I made note of to research a little, such as Dr. Broda O. Barnes (researcher in field of thyroid/endocrine imbalances). There is a foundation named for him that I am going to research as well. Dr. Barnes said in the 1960's that two things would change forever with diagnosing and treating hypothyroidism and that was the use of the blood test to diagnose (instead of using symptoms as well) and the use of the synthetic thyroid hormone (such as Synthroid).

I am wondering, after reading this book, if my low T3 numbers was due to an inability to convert the T4 (from the Synthroid I was on for seven years) to T3 properly. My new doctor has kept me on that same Syncrap dosage I've been on forever but he's also added 120 mg compounded armour thyroid daily as well.  I wonder if he's trying to override a resistance to conversion.  My labs next month will tell I guess.

Another thing I learned from this book is that Synthroid has lactose in it.  I'm lactose intolerant! Also in Synthroid according to Dr. Brownstein is cornstarch and dyes including aluminum lake.

Aspartame:  According to this book, aspartame is metabolized into formaldehyde.  He believes aspartame may contribute to autoimmune thyroid problems.

I don't have fibromyalgia (though the last endocrinologist tried to tell me I did before he even examined me) but Dr. Brownstein's book addresses fibromyalgia as well. He believes it is impossible to improve fibromyalgia if the thyroid gland is messed up.  He said he's found 80% of patients with fibromyalgia have hypothyroidism (and many are undiagnosed because of the failure to get the correct tests and read the labs correctly).

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Book: Iodine Why You Need It, Why You Can't Live Without It

I became interested in learning more about the importance of Iodine after corresponding with people who claimed that by taking Iodine daily, they had shrunk their thyroid nodules and goiter.  Since I have both, I was very interested in finding out more.

I read Dr. David Brownstein's Iodine Why You Need It, Why You Can't Live Without It.  I actually bought the book when there wasn't a library in all of Ohio who could get it for me (seriously, they checked through their inter-library system).  I am glad I bought it because it is a book to have on hand to go back to.  I read it for the information on how Iodine helps the thyroid but it also talks about its role in breast cancer, prostate cancer, fatigue, detox, skin problems, and more. 

My new doctor was very familiar with the importance of Iodine and supports my taking Iodoral daily.  He did state he doesn't feel that it will shrink anything but does feel Iodine is important.

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Good Book: Salt Your Way to Health by David Brownstein, M.D.

I finished reading Salt Your Way to Health by David Brownstein, M.D.  I am glad I bought this book because it's something I want to keep around (along with his other book, Iodine Why You Need It, Why You Can't Live Without It).

It talks about the differences between refined and unrefined salt (refined = bad).  Throw that table salt away!  Pick up some Celtic Sea Salt.  As far as taste, it's good (and I'm a picky eater).  According to Dr. Brownstein, it's better for your health too. 

It talks about why low salt diets are actually not good for you (or your high blood pressure for most people).  Your body needs salt to live - but NOT refined salt.  The book also talks about salt and water, salt and your thyroid, and salt and the adrenal glands. Then there is a chapter on detoxification and a chapter on different uses for it (I used it for my stuffy nose/asthma problems today due to a cold and it worked great).

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Ran Into Some Problems

The ten pounds has stayed off so far. Unfortunately, I think I'm allergic to the one form of natural thyroid medication I'm taking (Thyroid-S). My head feels like hives and it's SO itchy! I've tried different shampoos and treatments but then recently realized that this is the same feeling I had when the doctor gave me a medication I was allergic to. I think it's probably a filler in the Thyroid-S that is causing the reaction.

I have an appointment for mid-January with a new doctor that came recommended to me. I didn't want to keep taking Thyroid-S for another month but I also don't want to go back to feeling horrible and gaining that weight back either. So I have reduced my Thyroid-S dose so I'm still getting more T3 and have gone back to Synthroid (ONLY temporarily) just until my new doctor can prescribe Naturethroid for me. I hear that's better for people who have allergies to some of the fillers in the other medications.

It's too bad if I'm allergic to Thryoid-S because I was feeling better and some weight dropped off. It could be an allergy or perhaps a hypothyroid symptom - meaning I need MORE Thyroid-S than I'm currently taking but if I'm allergic, I don't want to push it.

I've also bought natural progesterone cream, coconut oil, and magnesium oil. I've read some good things and wanted to try a few things out. I'm waiting for my books (Stop the Thyroid Madness and Iodine: Why You Need It, Why You Can't Live Without It) to show up on my doorstep. It's been Christmas here this week with all my stuff coming in!

I'll let you know what I think of the books after they get here and I read them. I can't wait until they get here.

I picked up some iodine tincture.  I want to try a skin test with it and see what that is about. There are several sites that talk about it but they say different things. Some sites say it can help tell if you are iodine deficient and other sites say it doesn't work for that. I'll give it a try and see what happens.

Edited to add 2/2/2010:  It wasn't a medication allergy. It was eczema:)

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The Miracle of Bio-Identical Hormones by Dr. Michael Platt

This week while I had the flu, it gave me some time to read a book I’d been wanting to read for awhile. The book is called The Miracle of Bio-Identical Hormones by Dr. Michael E. Platt. The book cover says it is about how to lose fatigue, hot flashes, ADHD, ADD, fibromyalgia, PMS, osteoporosis, weight, sexual dysfunction, anger, migraines and more. Some of the other things it talks about helping inside the book are things like restless legs syndrome and thyroid problems.

This was a very interesting read. I wouldn’t mind owning this book and having it on my shelf for reference.

I took some notes from it for myself so as usual, I’m posting them here so I can refer back to them. Maybe they’ll interest you as well.

THYROID

• TSH (thyroid stimulating hormone): It talks of the “normal” being between 0.3 to 5.5 but if your TSH is higher than one, Dr. Platt says that your pituitary is still indicating you need thyroid. Dr. Platt says that the TSH levels were arbitrarily picked from a study of only 100 medical students (and they weren’t worried about how their thyroids were actually performing during that time). Dr. Platt’s goal is to get TSH levels close to 0.3 so he knows you’re getting close to 100% of what you need. He doesn’t just use T4 (Synthroid or its generic) to get those results. He uses both T3 and T4. THIS IS WHAT I ASKED MY ENDOCRINOLOGIST TO DO AND HE REFUSED! MY TSH LEVELS WERE RIGHT AT 0.3 AND HE SAID THAT WAS TOO LOW AND HE MIGHT CUT BACK ON MY MEDS.
• T3 Meds: Armour, Thyrolar and Cytomel but these are all short-acting meds. Dr. Platt thinks a sustained-release form of bio-identical T3 is what he prefers. You get this from a compounding pharmacy.
• Dr. Platt says that people with ADHD always have low thyroid levels.
• Dr. Platt says progesterone is needed for your thyroid to function.

ADHD

• Dr. Platt says that people with ADHD always have low thyroid levels. He feels they are also low on progesterone (he says it is required for proper thyroid functioning).
• He believes adrenaline is “part of the ADHD causation”.
• ADD and ADHD is low progesterone levels, too much adrenaline (ADHD), and too much insulin. He doesn't believe ADHD is a learning problem.

CHRONIC FATIGUE SYNDROME

• Dr. Platt talks about how doctors diagnose chronic fatigue syndrome and how he believes they may have a simple case of imbalanced hormones instead. MY ENDO TRIED TO DIAGNOSE ME WITH CFS BEFORE HE EVEN EXAMINED ME.

FIBROMYALGIA

• Dr. Platt mentions how anger and the muscle tension from it can cause a build-up of lactic acid and fatigue can give you a diagnosis of fibromyalgia. He also believes another common underlying cause of fibromyalgia is ADHD because of the high levels of adrenaline (increasing anger, stress, etc.). MY ENDO ALSO SAID I COULD HAVE THIS BEFORE HE EVEN EXAMINED ME.

DHEA

• Dr. Platt believes that people with higher levels of DHEA have lower incidences of Parkinson's and Alzheimer's.
• He said to get the test for DHEA-S, not DHEA.

PROGESTERONE

• #1 hormone that has to be replaced in most women as they get close to and go thru menopause.
• He believes the number one reason women can't conceive or have a hard time is because of low progesterone levels. He also believes it is the #1 cause of miscarriage. He believes the only reason women have morning sickness while pregnant and have postpartum depression is because of low progesterone levels.
• He believes progesterone eliminates RLS (restless leg syndrome) instead of treating it with toxic drugs used for Parkinson's Disease.

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Thyroid Books

I am interested in reading different thyroid books. I've read several and am posting about some of them here. If you have written a book about thyroid health and thyroid treatment and would like for me to review it here, contact me.

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Finished "Feeling Fat, Fuzzy, or Frazzled?" Today

I finished "Feeling Fat, Fuzzy, or Frazzled?" this morning. One sentence in the book described how I've felt for the last eight years: "You began to feel less whole, not quite right, lost in a haze, a mere shadow of your former self."

I took a few notes from it that I want to look more into, such as:

• 500 mg Taurine with morning vitamin
• Digestive enzymes
• Ashwagandha
• Rosemary
• Padma Basic (Tibetan formula)
• Ten Mushroom formula
• Look into saliva tests for cortisol.
• Licorice for adrenal; IsoCort.

The book discussed a topic that I am seeing in a lot of different thyroid books: fluoride. The more I read, the more I begin to wonder why the hell it is in a lot of people's drinking water! Did you know that, according to this book, what they add to the water to artificially fluoridate public waters is "hydrofluosilicic acid, an industrial waste product of the fertilzer and aluminum industries." Huh...doesn't that make you want to go turn on your tap and drink a nice, cool drink of water now? The book also says that less than 5% of the world's population drinks artificially fluoridated water (in Europe, that number is 2%).

What countries have BANNED FLUORIDE? Japan, Denmark, Sweden, India and Holland.

To read more about fluoride, go to the Fluoride Action Network and Keepers of the Well.

The book had questionnaires for a self-evaluation. My total thyroid score was 55. My adrenal score was 48. My Women's Sex Gland evaluation score was 37. This was to determine what type of "endo type" I was. I had the most points for thyroid so that makes my primary type a "physical endo-type" or "feeling fat." Given that my adrenal score was so close to the other, it bears looking into as well. For adrenal, it is an "emotional endo-type" or "frazzled." Sex-hormone evaluation is said to be a "mental endo-type" aka "fuzzy thinking." I feel all of the above so I guess it's no surprise that each category had so many points for me.

Another web site to look into: Canary Club. It's a support web site about hormonal imbalance.

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Current Thyroid Reading

I am currently reading Feeling Fat, Fuzzy, or Frazzled?: A 3-Step Program to: Restore Thyroid, Adrenal, and Reproductive Balance, Beat Hormone Havoc, and Feel Better Fast!. It's written by a husband/wife team. They're also a doctor/nurse. They run the web site, Thyroid Power.

I'm about halfway through it yet so I don't have much of an opinion at this point. It talks about three different endo types but I am finding that I have many symptoms that fall into all three types. I've taken a few notes for things I want to remember to try (vitamins, minerals, antioxidants). I'll update after I finish reading the book, which I have to do in the next few days because it's overdue at the library.

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Book on Bioidentical Hormones

I just finished Ageless: The Naked Truth About Bioidentical Hormones by Suzanne Somers. I really didn't understand what a "bioidentical hormone" was and wanted to find out more. "Bioidentical" means biologically identical to human hormones, to replicate human hormones, are not drugs. They are not like synthetic hormones, which are made from the urine of pregnant mares.





Since I have a disease that is hormone-related, I want to learn all I can and get different perspectives and find what feels right, and works, for me.

It was interesting reading and a different opinion than what you'd get from most mainstream doctors (including the endocrinologists I have been unhappy with for the treatment of my thyroid disease). I wouldn't be surprised to see more of this thought process being practiced down the road but it'll be a long road until then I think, if my own personal experience with mainstream doctors is any indication.


I've made a lot of notes from the book for my use and want to document them here for my future reading. My brain fog is bad enough that I have to make notes of pretty much everything or else it's forgotten in no time. These are some notes I've made from my reading from different information in the book:

• Cancer and synthetic hormone replacement (like Premarin, Provera, and Prempro) link: Study by Women's Health Initiative was supposed to last 8.5 years but was stopped after 5.2 years because risk of using synthetic hormones outweighed the benefits. Increased risk of breast cancer; also shows does not protect heart and bones like originally though.


• DHEA: most plentiful hormone in body, converted into other hormones (including estrogen and testosterone). Considered an antiaging and anti-disease hormone. Weight loss. Your DHEA levels can be checked via saliva or blood test. Female optimum level is 150-350 and males 250-450 according to this book. Available over the counter. There are side effects if you have too much so get tested before supplementing. DHEA may be better taken at night.


• Some reasons for sick thyroid: 1) Selenium necessary for T4 conversion to T3. 2) Estrogen dominance 3) Mercury 4) Stress


• You should support the adrenals when treating your thyroid (my endocrinologists and family doctors who treated my thyroid these last eight years never talked about it or obviously did this). I was finally recently tested, but the endocrinologist wouldn't even consider adrenal support.


• Chronically high levels of cortisol will degrade your immune system (like dealing with all the ex/step stress where I lived in a constant state of stress for about ten years?).


• The author gets regular injections of HGH (human growth hormone) because tests showed she was low. Have to be tested first. To read some studies, go to http://www.pubmed.com/ and type in "growth hormone".


• The "Seven Dwarfs of Menopause" (this I found funny even though I'm a few years away from menopause...I wanted to keep it): Itchy, Bitchy, Sweaty, Sleepy, Bloated, Forgetful, and All-Dried-Up. Menopause doesn't have to be miserable if your hormones are optimized (something for me to keep in mind for when I start to go through it).


• GI Bloat: There are foods that offend you and cause this. There is supposed to be a test you can take to find out what those foods are. You can find out more at Dr. Diana Schwarzbein, http://www.schwarzbeinprinciple.com/.


• Symptoms of low testosterone for men are low libido, decreased facial and body hair, enlarged breasts or no symptoms at all. Can cause osteoporosis in men.


• Calcium supplements: better as liquid because some in pill form do not dissolve and come out the next day.


• Iodine: Iodine is necessary and concentrates in the thyroid, breasts, and ovaries (I've read elsewhere that iodine is used in the treatment of breast cancer...it's worth looking into as I've been told (by other thyroid patients...not doctors) that Iodine would shrink my thyroid nodules and goiter.) Fluoride interferes in our body utilizing what Iodine we do get. Can get an iodine loading test to find out if you are deficient and by how much.
• Book mentions melatonin; 0.25 mg (tiny dose) or higher, depending on needs. Will look into.
• The book lists several doctors, specialists, clinics, and institutes for more information: http://www.bermansexualhealth.com/, http://www.ahealth.com/, http://www.drarvantely.com/, http://www.emotrics/, http://www.menopauseinstitute.com/, http://www.antiaging.com/, http://www.bornclinic.com/, http://www.drbrownstein.com/, http://www.juliecarmenyoga.com/.
  
  

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Thyroid Power: 10 Steps to Total Health

Last week, I read Thyroid Power: Ten Steps to Total Health. It was written by Richard L. Shames, M.D. and Karilee Halo Shames, R.N., PH.D. The book cover says:

The amazing program to help millions conquer fatigue, depression, overweight, and other chronic conditions.

If you have thyroid disease, you're likely familiar with many of those eh?

Some of the notes I made from my reading:

• Allergy is a common energy drain. There are allergy blood tests that you can take to determine if you have an allergy problem.
• We've all heard about the increased risk of osteoporosis with the wrong dosage of thyroid medication. I've heard it several times myself. It seems to be a great scare tactic doctors use when they don't want to deviate from the standard treatments. This books tells of research done that says that appropriate doses of thyroid medications is not harmful to bones and that the author thinks that you have a greater risk of osteoporosis by being undiagnosed or undertreated for hypothyroidism. The books states: "It is a medical fact that untreated low thyroid is a cause of osteoporosis."
• If you are considering estrogen therapy, you should read page 119 of this book and see what you think, talk to your doctor.

According to this book, here are some of their supplement recommendations:

• Vitamin A for low thyroid sufferers of 10,000-20,000 international units (IU). This is a supplement that can be toxic in high dosages so don't use more than what is recommended for you.
• Vitamin C for antioxidant properties (like Vitamin A). 1,000 milligrams a day is recommended.
• Vitamin E as an antioxidant in doses no larger than 400 US per day unless you are menopausal and having hot flashes (then it talks of increasing dosages...talk to your doctor).
• Adjust intake of B-complex to approx. 50 milligrams/day. B6 shouuld be about 100 milligrams a day.
• Bioflavonoids work with B vitamins and often are in fruits and vegetables. Can be very helpful for inflammation due to autoimmune thyroiditis (me). Recommendations in the book are 250-500 milligrams of quercetin and 100-150 milligrams phgnogenol.
• Minerals: This book says minerals are even more important than vitamins. Copper, zinc, selenium, chromium, manganese, calcium, magnesium. You can get these minerals with sea vegetables too.
• Ashwagandha is said to have a stimulatory effect on both T3 and T4 in laboratory animals. Also recommended is milk thistle of 300 milligrams daily.

Fluoride:

Read the information on fluoride in this book. You might find it enlightening. It talks of fluoride's possible thyroid-lowering effect. There have been studies suspecting fluoride for cancer as well. Perhaps putting 100% confidence in our governmental agencies isn't such a good idea. Read this too. To see a video about this, click here.

The authors of this book also have a web site.

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The Cortisol Connection Diet

I recently finished reading The Cortisol Connection Diet: The Breakthrough Program to Control Stress and Lose Weight. It was written by Ph.D. Shawn Talbott.

I read it because I am concerned about cortisol levels and adrenal function. I'm concerned about the high level of stress I was in for years and if that caused or contributed to my current health problems today. It's the first book I've read on this topic (so far). I plan to read more.

The different chapters are:

1. Eating for Quality and Quantity
2. Cortisol Control
3. Blood-Sugar Control
4. Thermogenesis
5. General Metabolic Support
6. Putting It All Together

I made note of some things that I wanted to remember for myself:

• Chromium: essential trace mineral for glucose metabolism, insulin regulation, and appetite control. For overweight people, the book recommends 200-400 mcg per day. I haven't looked it up with other sources yet to see if that is in line with other recommendations.
• Vanadium: another trace mineral for normal insulin function. I've never heard of vanadium! The book says safe levels are 10-100 mcg/day. Never having heard of this, I am going to need to research it more. You have to be careful because some sources of this have it at possible toxic levels (body building supplements).
• Banaba Leaf: Again, never heard of this. The book says it is a medicinal plant and uses of it are for diabetes and hyperglycemia. Will have to research this more.
• We have all heard this many times but we should drink lots of water! The book says it is needed for proper fat burning, maintaining muscle mass, and boosting metabolism. It says if you are dehydrated, it can boost cortisol levels and reduce your metabolic rate.
• When looking for an antioxidant, look for one that includes Vitamin C, Vitamin E, thiols, carotenoids, and flavonoids.
• Green tea: We've seen the green tea diets out there. The book talks about how green tea catechins "improve several metabolic aspects". The book recommends 200-750 mg of green tea extract standardized for polyphenols/catechins.

Now onto some thyroid support information:

• Stress hormones (cortisol) can inhibit conversion of T4 to T3.
• The book recommends the following nutritional supplements to support healthy functions: iodine and bladderwack.
• To improve conversion of T4 to T3: selenium and zinc, Vitamin E

Those were some of the notes I made from the book.

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Upcoming Endocrinologist Appointment

I have an appointment on Tuesday with a new endocrinologist for my thyroid disease. I don't hold a lot of hope for this visit. In fact, I'm wondering if I should even bother.

I am just so tired of people in lab coats with degrees on their walls treating me like whatever I say doesn't matter. I know I need a doctor who will treat my symptoms and not just my lab results. I need a doctor who will look at my labs and realize that even if they are within the wide range of acceptable, that there is an optimized level within those numbers and that is what I want.

I spent a couple hours online today researching information so I can go into this appointment knowledgeable enough to request what I need. One web site was Stop the Thyroid Madness. This site also has a book that I requested my library find for me.

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Stress & Thyroid Disease

I am reading The Thyroid Solution by Dr. Ridha Aremwhich I mentioned in the previous post. I am finding some interesting points that I wanted to start to share here. So, as I read through the book, I'll post some interesting points.

First is how stress affects your endocrine system. The book says, "under stress, the brain emits chemical messages that trigger major responses of the endocrine system. One such response is the overproduction of the stress hormone cortisol by the adrenal glands. Repeated overproduction of this hormone and other chemicals results in many of the deleterious effects associated with stress. If you handle stress well, the response of the endocrine system is minimal and short-lived. But if you are stressed for a long time; experience major upheavals, setbacks, or traumas; or have difficulties coping with stress, your endocrine system becomes chronically challenged and causes health problems."

I married a non-custodial father with a not-so-nice ex. We went through years of constant stressors trying to deal with the fallout with the kids because of the nastiness, violence, visitation hassles, court hassles, etc. in dealing with a situation where one home would not co-parent with the other, where everything was a fight. I was in a constant state of stress for years leaving me constantly stressed, angry and unable to sleep. I would toss and turn most nights, unable to fall asleep, because my mind would not shut off thinking about what was done, what had to be done, etc. I didn't just brush the stress off; I lived in the stress 24/7 - anger, frustration, tears - that was never ending. This was on top of too many years of my own family's dysfunction. Stress on top of stress...it was an unhealthy situation to be in all the time.

I've heard quite often about how stress can hurt you. I certainly believe it is a possibility. Your body can only live in a certain state for so long without it causing damage.

Hashimoto's, as an autoimmune condition, means the body attacks itself. The immune system amps up the antibodies that attack the thyroid gland/functions.

Again, according to this book:

Hashimoto's Thyroiditis causes "gradual destruction of the thyroid gland and leads to an underactive or even moribund gland." In the same paragraph, "stress is one of the precipitating events that may disrupt the functioning of the immune system and thereby trigger the production of these thyroid-harming antibodies."

"...a study that revealed that people hospitalized for depression have a higher frequency of Hashimoto's Thyroiditis than the general population" showing another relationship between mental stress and Hashi's.

"...stress undoubtedly increases the severity of the autoimmune attack upon the thyroid gland, even when the patient has been stabilized..."

So what do you do about it?

Learn to handle stress better. Easier said than done eh? I know that first-hand. The key is finding something that works for you as a stress reliever. Mine were: moving away, outside the vicinity of everything stressful and then my husband bought me a horse so I can get away from the house and spend time with her which has a huge calming influence over me. Perhaps I should look into Tai Chi as well.

So, this is where I am at in the book so far, and the important points I took from what I've read. I'll share more as I read on.

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What I Have

I have thyroid disease. I have Hashimoto's Thyroiditis and hypothyroidism with goiter/nodules. I have several nodules on my thyroid that I had biopsied for cancer years ago. Because you can only get a small percentage of cells out of millions during a biopsy, even a biopsy isn't 100% accurate, which still leaves me to wonder. Hashimoto's Thyroiditis is an autoimmune disorder.

Despite blood tests showing me within normal range, I still suffer from brain fog. My memory, which used to be very sharp, is now like swiss cheese. I lose my train of thought often. I forget things very easily. My skin is terrible - very dry and prone to contact dermatitis. My hair, which was never smooth to begin with, is more coarse. At least it's not falling out anymore though (which is a symptom by the way). I used to be a skinny chick - - now I'm overweight and having a difficult time with how I look and feel about myself. My metabolism is next to nothing anymore. Exercising leaves me winded within the first couple of minutes. I am more irritable with less patience (I didn't have that much to begin with so that's bad). Even a "normal range" blood test does not mean all the symptoms go away.

If you are looking for a source of information, check out About. I am currently reading Thyroid Solution: A Mind-Body Program for Beating Depression & Regaining Your Emotional & Physical Health and have found a few good points that I will post about in another post soon.

A really good book that I've read is:

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