February 2018                                                                                                                                 


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

Welcome to all new subscribers to Journey to Wellness. I am honored that you have chosen to join this elite group of winning participants in life's challenges. I also welcome and salute the many subscribers who have been with me for years.

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            My View
              Fakes . . . Foods that is
              Exercise - Keep Moving
              Wouldn't it be Nice if . . .
              Food Tips and Recipes
                  McDougall Food Tips
                  Tuscan Chicken and White Bean Soup
                  Oven-Baked Onion Rings
              Skype Consultations
              Books and DVD Orders           

PE03257A.gif (4096 bytes)  Fakes . . . Foods that is

We have all learned "Trump-isms" in the past year, probably first and foremost is fake news. Anytime he doesn't like something reported in the media, he calls it fake news.  I'll leave discourse on this phenomenon to others more qualified, but I do know about another important "fake" facing us today, and that is fake food.

A trip to any supermarket will find one surrounded by these fake foods.  Make no mistake about it. Food processing companies are not in business to help us be healthy; they exist for one reason, to make money, and they will do almost anything to persuade you to buy their processed "foods."

How do we prevent getting caught in that trap?  Most importantly we must read labels. That is so important I'm going to repeat it; we absolutely must teach ourselves to read labels.

Do a Google search for "how to read food labels," and learn what wimps our legislators are.  They regularly give in to lobbying pressure from food processors.  You will find many examples of items that must be listed on food labels in most if not all other countries, except in the U.S., due to lobbying from food processors.

One can learn almost anything on the Internet today.  Take advantage of that opportunity and educate yourself about food labeling.  Learn the things you need to watch for, like trans fats, partially hydrogenated fats, sugars and artificial sweeteners, which are listed by many different names. Examples are fructose, high fructose corn syrup, dextrose, etc. It is often said that if a label item ends in "ose," it is some form of sugar and should be put back on the shelf. 

Also watch for high sodium content on labels, as well as the myriad of chemicals added to foods, ostensibly to improve taste, appearance, and shelf life.  If you don't know what a listed item is, or what it means, DO NOT EAT IT!

This is not intended to be a list of all the things we need to eliminate from our food, but rather a warning of how important it is that we educate ourselves about "fake foods."

I often write about the importance of healthy fats in our diet. I highly recommend the books and YouTube presentations of Dr. Mark Hyman, on this subject. Just go to YouTube and search for Dr. Hyman's name, and you'll find lots of his videos.

If we stay away from most processed and/or prepared foods, we will not be tempted by all the fakes in our supermarkets. There is no substitute for fresh foods prepared in our home kitchens.

If the whole subject of food labels is confusing for you, just remember these basics.


  1. Avoid prepared foods:  Instead prepare fresh foods in your home kitchen. Not only will you and your family be healthier, you will save money in the process. After all, all that processing by food manufacturers adds to their cost. Dr. Hyman calls them "food-like substances."
  2. Avoid sugar and white flour:  Eliminate all possible processed sugars in any form, as well as white flour and anything made with them.

If we just make those two rules the foundation of everything we eat and prepare for our families, we won't need to worry about all the fake foods in our supermarkets.

Dr. Hyman shares the following words of wisdom:  

"Food is medicine. It is information. Food literally controls almost every function of your body and mind. And it connects almost everything that matters in our lives.


Take vegetables, which should fill most of your plate at meals. Vegetables are our only source of phytonutrients ("phyto" meaning plants), a group of chemicals essential to vibrant health that protect us from cancer, inflammation, infection, heart disease, autoimmune disease, and a long list of other chronic ailments.


Plants are living "farm-acies" that dispense natural substances with medicinal powers. Virtually every pharmaceutical drug and nutritional supplement you can name has its origins in a plant.


But here's the rub. Most of what we've been told about which veggies to eat is wrong. The ones that turn up on America's plates most often are sorely lacking in phytochemicals, loaded with fast-acting carbs, and sprayed with pesticides.


When it comes to vegetables, go for the rainbow. In general, the more colors you eat when it comes to plants, the more anti-inflammatory, detoxifying, healing compounds from the phytonutrients you'll soak up. Some of these colors even work together synergistically to have a more powerful effect, which is another reason you should eat a diverse array of veggies."

Dr. Hyman has a new book coming out later this month, FOOD: What the Heck Should I Eat? I'm sure this new book will answer many of the nutrition questions we all have. Dr. Hyman has become my go-to source for all nutrition questions. I have already preordered this new book and anxiously await its arrival.


Sorting Fact from Fiction


Another aspect of determining what is healthy and what is not, is that our world is saturated with fake health claims. The Internet and television are major culprits. Unfortunately a large percentage of our population gets its information from television. Both the Internet and television feature a constant barrage of all kinds of seemingly legitimate claims related to food choices and nutrition. And of course there are always fads that have no basis in sound science that seem to captivate the media. Sometimes, the more far-fetched an idea, the more attention it gets.


In this hectic world, with limited time and a limited budget, how are you supposed to separate truth from falsehood — and make the right choices for you and your loved ones? Is it possible in our world today to experience joy, confidence, and ease in healthy eating?


That is where experts like Dr. Hyman come in. He says that the myriad of questions he gets from his patients and thousands of others caused him to decide to write this new book. Look for Dr. Hyman's weekly video house call emails, and subscribe. H also has a regular podcast in which he responds to questions, and also features many experts in this field. He also invites questions on Twitter.


PE03257A.gif (4096 bytes)  EXERCISE ― Keep Moving


The Grow Young Fitness program that I have been doing for about six months now, has a recurring theme, "KEEP IT MOVING."


Recently Deron Buboltz, GYF's founder, gave us a challenge of keeping our bodies moving every time a commercial comes on the TV anytime we are watching. If one watches any amount of television at all one knows that about 10 minutes out of every half hour will be commercials.


It is easy to see how beneficial it would be to spend that commercial time exercising.  Even if you only stand and march in place.  Try it.  It will truly keep you moving.


If you can get up and down, a good simple exercise is repeatedly standing, then sitting down. That was a great exercise for me in regaining the strength in my "lazy" MS leg during my recovery period.


Another easy exercise is the simple arm exercises - either seated or standing - like we are doing the breast stroke swimming for 1-2 minutes, then followed by the back stroke for about the same amount of time.


And of course going outside for a walk is always a good recommendation if one is not into television.


You get the idea.  However we do it, we must keep our bodies moving in order to be healthy.  It doesn't really matter a lot what form of movement we do.  JUST DO SOMETHING, AND KEEP MOVING!


Check out the Grow Young Fitness program (  It is great.  I still, of course, recommend Qi Gong for healing. And after all the years since I reversed my PP MS, I still do some Qi Gong every day.  But after my accident a couple of years ago and resultant hip replacement, I needed working with weights and aerobics to rebuild the strength in my lower body after months of inactivity following that surgery. I will be eternally grateful for subscriber Marguerite Olmos who suggested GYF to me.  It is a great program that I recommend very highly. A big plus is that it is available for free for several weeks.




And please don't forget the importance of breathing exercises.  Your breath is your life force, and is the key to going within and developing a relationship with your higher self.  I refer you to any of my books featured on this website.


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.


PE03257A.gif (4096 bytes)  Food tips and favorite recipes


Dr. John McDougall, famed vegetarian physician, shares his wife's food preparation tips:


Line Your Sheet Pan With Parchment Paper


The most common question I get when I tell people I cook without oil - other than "whatever is wrong with you?" - is how I roast vegetables in the oven without adding olive or coconut oil. You'd be surprised at how crispy and tasty veggies come out when you don't put anything but seasoning on them. I've had friends over for dinner who can't tell that I roasted their favorite veggies without oil - all they knew was that dinner tasted great. Here's an insider tip: line your sheet pan with parchment paper so the veggies don't stick to the bottom. That will save you a whole lot of hassle when it comes to the cleanup. 


Substitute With Fruit Puree in Your Baked Goods


Many baking recipes call for oil, but you don't have to play by the rules. Instead of using those tablespoons of vegetable oil, consider substituting any of the following: applesauce, pureed dates,  avocados, or mashed bananas.


Make a Breading For Your Food


This one goes out to all the fried-food-lovers out there. Instead of deep frying your favorite potatoes in a pool of oil, make yourself a nifty breading that you can use to coat just about anything.


Dip vegetables into unsweetened almond milk mixed with a little cornstarch. Then coat them with some bread crumbs or cornmeal. For an even crispier outcome, use nonstick or silicone ovenware. Or just line your pan with parchment paper and bake it at a high temperature until it reaches the crispy texture you're looking for."


Tuscan Chicken and White Bean Soup


1 c. rotisserie chicken, pulled or diced

1 t extra virgin olive oil

½ yellow onion, small diced

1 small carrot, peeled and sliced

1 small celery stalk, sliced

1 clove garlic, sliced

1 16-oz. can of cannellini beans, rinsed

2 c. chicken broth

1 c. kale, chiffonade

2 T pesto (optional)

Salt and pepper to taste


In a medium sauce pan, heat olive oil over medium heat.
Add onion, carrot and celery and sauté until translucent and fragrant. Add garlic and cook 2 more minutes.
Add cannellini beans, chicken broth and chicken meat. Reduce to a simmer, season to taste with salt and pepper and cook 10 minutes.
Add kale and cook 5 more minutes.

Remove from heat and serve with a dollop of pesto.


NOTE: Regular readers know that I am not a fan of kale, so I substitute fresh spinach, and it is lovely.



Oven-Baked Onion Rings

By Ellie Krieger (Food Network)

            Nonstick cooking spray
            4 c. baked potato chips
            1/2 teaspoon cayenne
            1 c. low fat buttermilk
            1/2 c. plus 2 tablespoons all-purpose flour
            1/2 t. salt
            1/4 t. fresh ground black pepper
            1 to 2 large Vidalia onions, peeled


Watch Ellie demonstrate how to make this recipe.

Preheat the oven to 450 degrees F.


Spray a baking sheet slightly with oil and set aside. Place potato chips in the bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. Slice onions into 1/2-inch circles and separate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.


Place the remaining flour in a sealable plastic bag, then add onions, and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray oil evenly over rings and bake for 20 minutes, or until coating is crisp. Season with salt, to taste, and serve immediately.

PE03257A.gif (4096 bytes)  Private Skype Video Consultations

If you are newly diagnosed, when it is so important to get started on a good program before you sustain significant neurological damage, this is an option I strongly urge you to consider.  Or perhaps you feel "stuck," and have become discouraged.  Usually when that happens our belief level has slipped, and a private consultation can really kick start your program.  These consultations are most effective when done by Skype video (if you have a web cam), and are up to two hours in length.  A coach or mentor can be invaluable in your healing journey.  If you are interested in knowing more about a personal consultation, please let me know HERE and I'll send specific information, as well as a pre-consultation questionnaire and testimonials.

 PE03257A.gif (4096 bytes)  Research


In a recent newsletter from Dr. Roger Jahnke, author of The Healer Within, he addressed the benefits of QiGong and TaiChi.



TAKE A DEEP BREATH, hold it for a moment, then release slowly. Notice what you are feeling. Consider doing it again. WHY!?! Because it triggers a cascade of inner mechanisms that change your brain, your heart rate, your metabolism, and more.

How much did that cost?


Changes occur throughout life for your metabolism, your genes, and YOUR BRAIN. Your neural networks continually reorganize and reinforce themselves in response to new stimuli and learning experience.

The brain’s ability to change and shape itself according to experience is called neuroplasticity. This scientific term is equivalent to another science term - homeostatic capacity. The Ancient Qi Masters did not use these words but they actually invented practices that enhance neuroplasticity and homeostatic capacity -- Qigong, Tai Chi, and other mind body practices like Yoga.

As we age, we may experience brain changes that directly affect our working memory as well as other cognitive functions, such as the ability to pay attention to detail, process information quickly and perform multiple tasks.

There have been numerous contemporary research studies surrounding the topic of how the ancient practices of Qigong and Tai Chi benefit our health, but how these practices affect our brain?

Research has found that doing moving meditations such as Qigong and Tai Chi can affect the brain’s structure and function. See article in Psychology Today

















































Regular Qigong and Tai Chi practice is worthwhile for individuals of any age, and can play an integral role in your brain health regimen.

It provides:


Gentle movement coupled with breath.

Stress reduction.

Learning new tasks.

Staying socially active.

Learning how to focus better.

So exciting!


Changes occur throughout life for your metabolism, your genes, and YOUR BRAIN. Your neural networks continually reorganize and reinforce themselves in response to new stimuli and learning experience.


The brain’s ability to change and shape itself according to experience is called neuroplasticity. This scientific term is equivalent to another science term - homeostatic capacity. The Ancient Qi Masters did not use these words but they actually invented practices that enhance neuroplasticity and homeostatic capacity -- Qigong, Tai Chi, and other mind body practices like Yoga.


By Dr. Mercola


If you have noticed that prescription drugs are becoming more dangerous — and more expensive — you are right. As the drug industry’s influence over the U.S. Food and Drug Administration (FDA) increases, dangerous drugs are approved and marketed despite their clear risks to patients.


Recent examples include the aggressively promoted blood thinners Xarelto and Pradaxa which cause uncontrollable bleeding, the testosterone drug Androgel, for “Low T” linked to noncalcified plaque buildup in coronary arteries, and fluoroquinolone antibiotics. When warnings are added to these dangerous drugs or they are withdrawn, like 28 popular drugs have been, many wonder why media failed to report the safety risks while they were occurring.1


Of course, the reason is obvious. Mainstream media is essentially owned by the drug industry, so positive messages about new drugs are unfiltered Pharma messages.2 The New York Times has had on its board Schering-Plough and Eli Lilly affiliates and The Washington Post, Johnson & Johnson affiliates.3


Even so-called “public” media like PBS and NPR have accepted money from GlaxoSmithKline and UnitedHealthcare.4 No wonder the dangers of the bone drugs bisphosphonates, hormone replacement therapy, statins, SSRI antidepressants (especially Paxil), heartburn drugs (PPIs), antibiotics such as Levaquin and arthritis drugs like Humira seldom reach the public.


Sadly, when makers of dangerous drugs admit their products caused harm, the settlements usually include gag orders so that new, unwitting victims are no safer. Conflicts of interest are hardly limited to media companies. Government agencies, from the FDA to the Centers for Disease Control and Prevention (CDC) also have disturbing financial conflicts of interest that make a mockery out of objectivity.


Yes, the FDA Can Get Worse

When Robert Califf was confirmed in 2016 as FDA Commissioner despite 23 financial links to Pharma and cheerleading for Vioxx and Xarelto, many felt the industry taint at the FDA could not get worse.5 But the likely new FDA Commissioner, venture capitalist Dr. Scott Gottlieb, is so enmeshed with Pharma profits, conflicts of interest at the FDA could definitely get worse. The New York Times reports:6


From 2013 to 2015, for example, Dr. Gottlieb received more than $150,000 to advise Vertex Pharmaceuticals, a company whose two approved drugs are seen as breakthrough treatments for cystic fibrosis but carry list prices of more than $250,000 a year.

He’s the acting chief executive of Cell Biotherapy, an early-stage cancer biotech firm that he helped found. He has served for years as a consultant to pharmaceutical giants like GlaxoSmithKline and Bristol-Myers Squibb and is paid by other companies for his expertise ...

In 2007, Dr. Gottlieb returned to the private sector, becoming a partner at New Enterprise Associates, where he advised the firm’s health care team, and began consulting for a range of companies. Dr. Gottlieb also held seats on a number of corporate boards, including Tolero Pharmaceuticals, a Utah company working on cancer treatments, and MedAvante, which assists pharmaceutical companies with clinical trials.”


When Gottlieb was first considered for an FDA post as deputy commissioner for medical and scientific affairs in 2005, the then-editor of The New England Journal of Medicine, Jerome Kassirer, said, “Gottlieb has an orientation which belies the goal of the FDA.”7 “The appointment comes out of nowhere,” said former FDA Commissioner Donald Kennedy. “Anything but a reassuring signal,” said Time magazine. And Gottlieb’s financial links to Pharma have only deepened since 2005.


Other Government Conflicts

The military serves as a reliable revenue source for the drug industry thanks to conflicts of interest at the highest levels. In just nine years, the U.S. Department of Veterans Affairs (VA) spent $717 million on risperidone, the generic form of Risperdal, to treat post-traumatic stress syndrome (PTSD) in troops — even though it worked no better than placebo.8


In a video (which has since been taken down), Matthew Friedman, former executive director of the VA's National Center for PTSD, admitted receiving money from drug giant AstraZeneca9 on whose drugs the VA spent $125.4 million in 2009 alone.10 Elspeth Ritchie appeared in a webcast funded by AstraZeneca and Eli Lilly while serving in the U.S. Army Surgeon General's Office, praising the drugs made by the companies.11


Mark Hamner directed PTSD clinical care at Ralph H. Johnson VA Medical Center in Charleston, South Carolina, while publishing AstraZeneca-funded research about PTSD clinical care.12 Questions also persist about industry relationships at the CDC. According to the BMJ:13


“Despite the agency’s disclaimer, the CDC does receive millions of dollars in industry gifts and funding, both directly and indirectly, and several recent CDC actions and recommendations have raised questions about the science it cites, the clinical guidelines it promotes and the money it is taking ...

The CDC’s director, Tom Frieden, did not respond to a question about the disclaimer. He told The BMJ by email, ‘Public-private partnerships allow CDC to do more, faster.’”


Frieden’s report “looks like classic stealth marketing, in which industry puts their message in the mouth of a trusted third party, such as an academic or a professional organization,” wrote the BMJ’s Jeanne Lenzer. Not-for-profit organizations that work closely with government are also Pharma funded. The National Council on Aging's (NCOA) 2016 corporate sponsors is a who’s who of Pharma companies.14


THERE IS MUCH MORE to this insightful article. Please read the balance at the link below. The categories are in red. This is all information we need to know.


Academics Paid to Ghostwrite for Pharma 

Shocking Partnerships Between Academia and Pharma

Drug Safety Is Now in Pharma’s Hands

‘Sponsored Content,’ Once Known as Advertorials, Has Invaded Health News Sites

Sponsored Content Is Not Harmless

Pasted from <>


PE03257A.gif (4096 bytes)  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).


NOTE: The above e-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 healing journey. (The Tai Chi for Seniors is presently not available.)

If you find value in this free newsletter and the Betty's House website, please consider making a
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That's about it for this issue of Journey to Wellness. Again, a warm welcome to all our new subscribers. Please know that 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.

Until next month, 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 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 for many years now, and also nutrition, 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.