January 2019                                                                                                                              

    "Awaken the medicine within, and restore the natural self-healing capacity of body, mind, and spirit."
                                                                                                Dr. Roger Jahnke in THE HEALER WITHIN

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My View
Follow-Up on Microbiome and Autoimmune Disorders
Oils We Need to Avoid
Loneliness and Depression
From My Mailbox
Focus on Exercise
Bon Appetit - Healthy Snacks
Wouldn't it be Nice if . . .
Books & DVD Orders 


Hello to all my Journey to Wellness family. Well, here we are, with both feet firmly planted in 2019.  Gee whiz.  It seems like yesterday that the big worry was Y2K.  Remember Y2K, and all the controversy over whether computers could switch over to 2000 without failing?  It, like most worries, turned out to be nothing to be concerned about at all. The techies fixed that easily. In any case, here we are in 2019.


In Northern California where I live we have been inundated with rain for the last few weeks, but today the sun is shining and it is lovely.  For those of you who live where snow and ice are all too plentiful at this time of the year, just remember that they too will soon pass.


Did you remember that January 21st was National Hugging Day.  Incidentally, do you know why hugs feel so good?  Because we share energy with the other person.  So if we are either the giver or the receiver, hugs feel good, and they are healing. Every day should be a hugging day. 



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PE03257A.gif (4096 bytes)   Follow-Up on Microbiome  and Autoimmune Disorders


I heard from many of you following the November issue of Journey to Wellness that I hadn't heard from in a long time.  It's main focus was on the causes of all so-called autoimmune disorders, including multiple sclerosis.


IF YOU HAVE BEEN DIAGNOSED WITH MS - Whether Relapsing Remitting or Primary Progressive, please don't continue to wish and hope for a cure.  My mother lived with MS for about 55 years, the last 20 of those years in a nursing home, unable to use any of her extremities. During those nursing home years I was her only contact with the world and she often told me how hard she prayed for a cure.  When I was diagnosed she tried to convince me to take the so-called MS drugs, and she couldn't understand my refusal.  Even when I was able to halt the progression in a relatively short period of time.  Unfortunately mother passed on before I saw a total reversal of my MS.


The following are quotes from a recent "How I Fought My Way Back to Fitness" by Arnold Swartznegger on CNN. (Arnold is referring to this last year following major reconstructive heart surgery.)


"Don't  chase the next big thing. Be better. Today. That's all. . . . many people put too much faith in big moments, believing they'll suddenly flip a switch and be healthier. There's no such thing. A healthier future is every tiny step we take, or every little rep, that ultimately leads us to our goal."


As I read Arnold's words, I knew I must share them with my readers.  We absolutely know today that the prevention and "cure" lies within our reach. We must take charge of our daily behavior and lifestyle in order to escape the scourge of not only MS but ALL so-called autoimmune disorders.


The answers lie in the food we put into our mouths, to build a healthy gut flora, which in turn builds a healthy immune system.


Stress reduction (meditation), gentle movement exercise (like Yoga and/or Qi Gong), and healthy deep breathing play important supportive roles.


Our personal microbiome, or gut flora, is different for each person.  It totally depends on what we eat. Antibiotics can also be a factor. And changing our diet can produce a big improvement rather quickly. It is also true that with few exceptions, what it takes for each person to recover may vary.


Begin with eliminating all added sugars and white flour (no exceptions), and prepared pre-packaged foods.  Then increase consumption of fresh vegetables and fruit. That's it.  It is just that simple.  Not necessarily easy. Sugars and flour (S&F) are highly addictive foods. Science has now proven that they are even more addictive than heroine. Wow!


I was able to remove S&F from my diet very easily, because I am not an addictive person.  I don't think I have ever been addicted to anything in my life. But if you really want to reverse MS (or any autoimmune disorder), it seems to me that would be incentive enough to give up S&F. Start your healing journey by giving up S&F. One at a time if need be.


Our eating patterns are totally habit driven.  If you need help in learning how to change habits like eating, etc., the best-selling book by James Clear, ATOMIC HABITS: An Easy & Proven Way to Build Good Habits & Break Bad Ones, is highly recommended.  I have learned a lot from Mr. Clear.


Always remember, everyone has differing degrees of disability with MS (or any neurological disorder), so progress will vary with each person.  And do not forget to love yourself through the process. And always, always, remember "ONE DAY AT A TIME," or, "I CAN DO THIS, JUST FOR TODAY."


When I first started, those were daily mantras.  And I absolutely know that if I can do it, you can do it too, if your why is strong enough. My why was certainly strong when I stated my own healing journey.  Seeing my mother sitting a wheelchair all those years was a very strong why for me.


Many times we are only marginally aware of what we are eating.  It is really important to learn the habit - and it surely must be a habit - of carefully reading labels. The most important part of labels is the ingredients list (not the nutritional information, which can be very misleading).


I learned from Dr. Susan Pierce Thompson that if sugar or  flour in any form is listed in the first four ingredients, then we don't want to purchase that item, ever. Remember, the "sugars" included (in the NUTRITION  label) include natural sugars from fruit, and those we want.  But if the INGREDIENTS list includes added sugars that is a red flag.


Sugar has crept into so many of our traditional foods today.  An example is peanut butter, which traditionally is 100% ground peanuts. I was reading labels on jars of peanut butter recently at a local super market, and a clerk stopped to ask me if I needed help.  I said no thank you, that I just wanted to be sure I purchased one that had no added sugar. He told me that he thought they all had sugar in them.  I showed him one that had no sugar listed on the ingredients list, an he said, "But look. It has sugar listed on the nutrition label." I showed him the difference, and he was quite surprised and thanked me for educating him.


The next step is eliminating anti-inflammatory foods.  I write about them all the time, but it is easy any time to do a Google search and you'll find lots of information.  Your physician may not know what they are, but "God Google" knows! If you have questions about specific foods, send me a note and I'll tell you what I have learned.  




For some, you may have never given up sugar and white flour, and all of the junk food.

For some, you may have never eaten only whole foods.

For some, you may have never exercised.

For some, you may have never followed through on your New Years Resolutions to do better!


But... for some, you have listened. You have followed and you have halted progression of your MS. You have seen the changes, because you trusted the process! You have been following the healthy lifestyle recommended by Journey to Wellness.  You have stayed consistent and you have seen the positive results.


When we stay consistent, magical changes happen. It really is the only way! Are you ready to see magical changes in your body this year?  


May the force be with you!


PE03257A.gif (4096 bytes)  The Oils We Need to Avoid


A necessary ingredient in healthy eating is learning to consistently read labels. In addition to S&F, we must be diligent in checking labels for oils. Remember that the bad oils are inflammatory. My general rule is that if I see the words “vegetable oil,” “canola oil,” “safflower oil," "soy oil,” "corn oil," or “palm oil” on a label, I avoid it. This has meant that I’ve stopped eating several brands of foods, like margarine and ready-made salad dressings.


As a matter of fact extra virgin olive oil combined with an acid like a flavored vinegar, fresh lemon or orange juice, with perhaps a little mustard or other seasoning makes the very healthiest salad dressings,. And they are so easy to make.


Once I became more aware of the challenges created by unhealthy oils, I have found mayonnaise and salad dressings made from 100% extra virgin olive oil. There are also a couple of Triscuit crackers made with olive oil (dill and rosemary flavors) that are excellent. 


Our Immune System is our body's first line of defense against any invader such as viruses and/or bacteria, as well as inflammation. Think of inflammation as antagonist number one, the biggest enemy of our immune system, and therefore any autoimmune challenge. 



Have you noticed the huge increase in numbers of prominent people who have committed suicide?


We all need to guard the gates to our brain and sanity.  If you are feeling sad, please reach out to your medical advisor, or to a friend or neighbor.  Many of our communities have very well-staffed Senior Centers (or other services) that are willing and able to help. Don't allow depression or sadness to take control in your life. Do not allow them into your psychic.


Remember you must reach out and connect or reconnect with people. If this applies to you, please don't wait. Do it  today.


PE03257A.gif (4096 bytes)   From My Mailbox


Hi Betty. You continue to inspire me. Thank you. Namaste. /s/ Maire Masterson


Hello Maire. How nice to hear from you. You and I have been down this road together for a long time.  If I ever make it across the pond again, I will surely get to see you in person. Happy 2019. 


Hi Betty.  I have followed your journey for many years. This email is the first since October. Should I have received more? I have some memory of you indicating that the newsletter will not be a regular thing.   Correct? I can't wait for more info on Functional Medicine. You, your books, your newsletters have been inspiring for me in my journey with PPMS (diagnosed 2009). Best.  /s/ Debbie Pentak

Thank you for your note Debbie.  You are absolutely correct.  There was no November newsletter. The phrase I use is that I do another newsletter “when the spirit moves me!” And that really is true. After 22+ years it sometimes seems I have said everything there is to say, not only once but multiple times. Now if I don’t have anything of particular importance to say, it is just challenging to get enthused to do several days of hard work to produce a new issue. This may be the last year I do it at all. Please "friend" my Facebook page and follow me there.  I truly believe that I am doing my very best work on Facebook. And Facebook Messenger is a great way to personal and private communication.


Thanks for your lovely and thoughtful comments Debbie.  I’m already working on the next issue, which will be in mid January. Meanwhile do some Goggle searches on the Microbiome, as well as Functional Medicine. You will be amazed at what you’ll find.  Also sign up tjoin Dr. Mark Hyman’s mailing list. He produces great info.  He is the director of Functional Medicine at the famous Cleveland Clinic. There is also a functional medicine association of physicians.  I learned about it from Dr. Hyman.

PE03257A.gif (4096 bytes) Focus on Exercise


Qi Gong question from a subscriber:"What is Qi (pronounced Chee)?Qi is the energy that enters our body when we take our first breath. Qi powers every cell of our body.


I know that many of you do not practice Qi Gong, and I want to again encourage you to learn about Qi Gong, how and why it works to heal and energize your body. Then make it a daily practiceNot once in a while, but every day.


One could sum up Qi Gong by describing its effect on our entire body as a simple system to balance all parts of the body by energizing all our cells. It does this by simply flooding all the body's individual cells with life-giving energy.


Even 2 to 5 minutes/day is immensely helpful. I personally do short little Qi Gong movements and breath work off and on throughout my day.


This is one of my favorite Qi Gong short exercises.  First take a deep  belly breath through your nostrils, hold it for a short time, then totally inflate the upper sections of your lungs.  Again hold it for a few seconds. Then, exhale through your mouth, as slowly as possible. Notice how good it makes your entire body feel.  This totally relaxes the entire nervous system.


After 20+ years of Qi Gong practice, one of my all-time favorites is a head massage.  I do them when I first wake up in the morning, and just before going to bed in the evening.  First "buff" your ears VIGOROUSLY in an up and down as well as circular motion, using the palms of your hands. Then take your finger tips and run them through your hair and around your ears. This is somewhat like combing your hair using your finger nails. When done correctly this will feel incredibly good! I do this for about 2-3 minutes.


I have often asked myself why this head massage feels so good.  My understanding is that there are many hundreds (perhaps thousands) of nerves which end in the head. We are stimulating those nerves  all through out body with an energy infusion when we massage the scalp.


It is the same theory behind a foot or hand massage. They all derive from ancient Chinese medicine.



PE03257A.gif (4096 bytes) Bon Appétit - Healthy Snacks


(Excerpted from Ocean Robbins' new book, 31-Day Food Revolution, due out in mid February)


Snacking for most of us is truly one of the great joys of life.  Here are Ocean's selection for the three healthiest snacks we should be eating. (See Chapter 11)


Fruits - not fruit juices. Remember that fruits are full of fiber as well as antioxidants.


Berries like blueberries, strawberries, raspberries, blackberries, etc. - Really all of them.


Nuts - I always think of nuts as food for the gods!  Walnuts, almonds, pecans, Macadamia nuts, etc. all carry a nutritional wallop. 


PE03257A.gif (4096 bytes)  Wouldn't it be nice if . . .


Ever wondered what it would be like if you had a kind of built-in GPS (Global Positioning System), sort of like most smart cell phones and new cars have? Or perhaps your own private Siri or Alexa?


Well, you do have a built-in system that is somewhat like combining GPS, Siri and Alexa into one.  I call it our Internal Guidance System (IGS), and it is always communicating with us. Just think how many problems we could avoid by learning to really listen and regularly checking in with our personal IGS.  It certainly can make our lives easier as well as more meaningful. An example of our personal IGS system at work is what we tend to call a "hunch" or "intuition." Unfortunately all too often we ignore those messages.


If you need a refresher course to understand your IGS, please refer to Chapter 5, Energy Medicine and Qi Gong, in Michael and Me, Creating a Healthy, Abundant and Joyful Life. If you have not read this easy to read, understand and follow self-healing guidebook, you should order it now from Amazon HERE.


Michael and Me is a total and complete basic guide to self-healing. Occasionally I re-read it and marvel at all the healing wisdom it contains.  Every subscriber to this newsletter should have Michael and Me as a resource. And the cost is about equal to a Big Mac and fries at McDonald's.


Books and DVD Orders


I invite you to order any of my e-books from Amazon at:


(Same information as Four Steps, but directed to non-MS people)


                (Michael and Me shares all the details of my own years-long healing  journey,  including meeting my spirit guide, whom I

            call Michael. If you are only getting one book, please get this one).

NOTE: The above books are also available in PDF format from my order page.


I have the very excellent Yoga for MS DVD by Shoosh Crotzer in stock, on my order page. This DVD is a very valuable tool to begin

your wellness journey, if you do not have significant immobility. (The Tai Chi for Seniors, recommended in my books, is no longer


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That's all for this month. Again, welcome to new subscribers. Please know it is always my intent that this NL be interactive. So please anytime take a moment and send me a note HERE if you have a question or comment. I promise to respond. My goal with each issue of this newsletter is to help you achieve the same positive results I and many others have had, reversing whatever physical challenge you may have. Your body is amazingly intelligent; it absolutely evolved to be self-healing.

I hope 2019 brings you all good health, happiness, and a wealth of abundance. Have a great month. Until next time, be kind to yourself, and please remember to tell those you love how much they mean to you. You never know when you may not have another opportunity

Please join me regularly on Facebook.

 Until next time,


PLEASE NOTE: I am not a medically trained person, and I  do not give medical advice. But I have been a very serious student of Multiple Sclerosis and nutrition for many years now,
and have developed a program that has kept me symptom free for a lot of years. I  merely share what I have learned in my own journey to healing.

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