May-June 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
            Wellness. Just What is it
            Measuring Progress

        How to Manifest Whatever You Want
        Practice Deep Breathing
        Feature - Mark Hyman, MD
        Healthy Recipes and Food Tips
            Mayo Clinic's Overnight Oatmeal
            Oven Baked Onion Rings
            Great Greek Z'Paghetti
        From My Mailbox
        Research News
            Deep Sleep for Emotional Resilience
        Exercise/Movement - We Must Keep Moving
        Books and DVD Orders

Hello to all Journey to Wellness subscribers. Someone sent me a note the other day and said, have I missed a newsletter?  The answer is, "yes and no." While I am glad you have missed it, I have just not been inspired to produce one for a couple of months. When I send a welcome letter to new subscribers I tell them that the newsletters are published approximately every month, or when the spirit moves me.  And that really is true. If I don't feel inspired to write one, they do not get written. I hope you will find inspiration in this issue.  And welcome to those new subscribers.


Yeh! Summer has arrived.  Growing up, summer meant enjoying the outdoors. Trips to see grandma. Visits to our national parks, fishing trips with my dad, and of course NO SCHOOL! I loved school, but I also loved that long summer break. Now that I am 80+ years old, I still love summer and enjoy the outdoors. Somehow being outdoors seems to lead to a sense of well being.


PE03257A.gif (4096 bytes)  Wellness.  Just what is it?


 I so often refer to my own "journey to wellness," and just assume that everyone knows what wellness is. If we accept the Mirriam-Webster definition, wellness is "the quality or state of being in good health especially as an actively sought goal."


I think of wellness as a state of being healthy, or the opposite of unhealthy. And each one of us has to travel a somewhat different road to get from where we are (unhealthy), to where we want to be (a state of wellness). Why is that? 


First we all begin from a somewhat different place.  Many of us previously thought of health as something that we either had or did not have.  It perhaps was totally out of the realm of our consciousness that we could contribute - or had contributed - to our state of wellness. 


When I was diagnosed with Primary Progressive MS, I was fortunate in that I had a background of accepting that I - and only I - create everything in my life. Not necessarily directly, but at some level.


In addition my diagnosing neurologist, as he was pointing out the lesions on my thoracic (upper) spine as we looked at the MRI film, explained how those lesions were responsible for my worsening physical symptoms over a period of about two years.


He then told me that throughout the years to come of dealing with this progressive neurological disorder, many physicians would attempt to get me to take one or more of the so-called MS drugs.  But he cautioned me that none of those drugs, or new ones to come along, could help me because they were based on faulty scientific assumptions.


He encouraged me to live my life as best I could, and be as happy as I could, while living with the ever increasing disability that I would no doubt experience. He said I would soon require a wheelchair to get around, and he handed me a referral to the local M.S. Society office and recommended I get involved in a support group.


That was probably the lowest point of my life.


But soon I began to remember what I had been taught about the body being "designed" to be self-healing. And thus I began my own journey to wellness. It took me about a year of gradual discovery that using lifestyle changes, like a nutritious diet, meditation, modified Hatha Yoga and then Qi Gong exercise, and a few important supplements, provided a healing environment for my body.


Using diet and lifestyle interventions I was able to restore my health and vitality . . . AND YOU CAN TOO!!


PE03257A.gif (4096 bytes)  MEASURING PROGRESS 


Do you ever get impatient with the time it takes to make significant changes in your lifestyle? I do!


I have reached the conclusion that we often concentrate on the time the changes seem to take, as opposed to the positive changes we are making, as well as the end result.


Society today is into instant results. Lifestyle changes do not work that way. Sometimes we need to pick ourselves up, dust ourselves off, and start all over again.


We do not have to be speedy. Speed does not count in this endeavor. It is not a race! We just have to keep moving in the direction of our goals.


Somehow I have the feeling that some of you need to get back on the track to your healthier lifestyle. Sometimes we attempt too much at a time. It is important to remember not to bite off more than we can chew. The prize goes to the one who finishes the race, not the one who burned out and gave up early on.


I talk to people all the time who say, ". . . I tried that and it didn't work for me." If we start the lifestyle changes with an "I'll try it" attitude, we will most certainly fail and quit. A nutritious diet is an excellent example of the "I tried that" attitude.


Our attitude must be a determined I WILL UNTIL! 


My thanks to all of you who use the Betty's House Amazon link to purchase anything from Amazon.  That really helps to defray the monthly fees for the website, newsletter and mailing list.  All you must do is click this Amazon logo to place your order:

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Without your help this newsletter cannot and will not continue. Today one may purchase almost anything at anytime from Amazon.  It is really very easy. Just click on this Amazon logo, and a small percentage of your purchase price comes back to Betty's House and allows this newsletter to continue.  Thanks so much for remembering to do that. If you find value in this free newsletter and the Betty's House website, you may prefer to make a CONTRIBUTION to help keep them coming to you. From the bottom of a very grateful heart, I thank you.

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PE03257A.gif (4096 bytes)  How to Manifest Whatever You Want in your life


Carl Harvey is a phenomenally successful person in the self-help movement today. I have benefited greatly by paying attention to what he teaches.  Here is a small example:


#1. The Universe reflects back to you anything you focus on . . . So make sure you're focused on abundance, health, gratitude, success – or anything else you want.


#2. The stronger you can FEEL positive emotions about your intentions . . . The FASTER they will manifest. 


#3. There is SO MUCH POWER in Repetition. So take time to focus on your goals every day.


These three simple yet profound ideas are extremely powerful - and they work. Not just for Carl Harvey, or for me, but I guarantee they will work for you!


PE03257A.gif (4096 bytes)  Practice deep breathing


One of the most important health producing techniques I learned early on in my wellness journey was deep breathing exercises.  They are so simple, and so very effective.


Simply focus on your breath: expand your diaphragm, inhale slowly and deeply, fill your belly up and let it expand, then exhale slowly and feel your belly contract. Inhale through your nose, and exhale through your mouth. This seemingly simple exercise can change your life. It’s a great way to support the mind-body connection and find a sense of calm.


Studies have shown it helps to oxygenate the blood and supports emotional wellbeing by reducing stress, anxiety, exhaustion, and even depression. If you’re feeling overwhelmed or down, find a quiet space and practice this deep breathing technique for some instant clarity.


This is also an excellent way to calm down after a stressful situation, giving you time to reflect so that you don’t react from an emotionally unstable place.


 PE03257A.gif (4096 bytes) Best-Selling author Mark Hyman, MD

         shares very important health-producing techniques and words of wisdom. 


"Mindset can deeply affect our body’s reactions. In the case of stress, one study found that those with a “stress-is-enhancing” mindset, as opposed to a “stress-is-debilitating” mindset, had fewer psychological stress responses like anxiety, depression, and anger. Those with less of an ability to cope with stress had higher likelihood of experiencing irritability and anger when exposed to it. This is one small example in how our perception can influence a noticeable outcome on our wellbeing. 


The concept of cultivating a positive mindset is incomplete without incorporating tools to support regular practice of that attitude. 


While bad habits might feel hard to break, having the right attitude and resources to replace them with healthy habits becomes empowering. To fully grasp the concept of practice, imagine someone who lives off the Standard American Diet, eating lots of refined and processed foods every day, three times or more. Now, if that person picks one day a month to eat really clean—lots of leafy greens, healthy fats, clean animal protein—they are indeed choosing a healthy action. The problem is, that one day a month is not enough for them to reap the immense benefits of a whole-foods diet, and their actions the rest of the month are taking away any benefits they may have gotten out of that one day of eating well. Making healthy habits part of everyday life, part of the daily pattern that you follow so they become second nature, is all part of harnessing the power of practice to create action from a healthy mindset. 


The Placebo effect might be one of the most mainstream examples of mindset. 


This happens when the mind produces a change in the body, simply by believing a treatment is “real”, even though it may just be a sugar pill. The placebo effect results from the brain (holding a certain attitude about treatment) telling the body what it needs to feel better. With that, there is also the ritual (or practice) involved with the treatment. When patients feel like they’re getting attention and care, or regularly taking a pill, they believe they are contributing to a chance. We can utilize this evidence to impact our own practices, our own rituals to solidify a positive mindset. 


Establishing our rules of attitude to consciously work on our mindset can drastically change our behavior. 


We are reactive beings, oftentimes making a decision out of duress—like choosing to eat a donut because we skipped a meal and get ourselves into a hunger pinch. But through working on mindset, we can decide to prioritize our needs (like the need for a healthy breakfast) so that we don’t get to that point of reacting to stress. It takes practice and loyalty to your intentions to make your good mindset habitual. 


Throughout my own life, I’ve found meditation to be an extremely powerful practice in maintaining the mindset that supports me the most. During times that I’ve lost touch with practicing meditation daily, I become noticeably more reactive to the stress of life and less present in my experiences. It’s noticing the negative consequences of a missed practice, I’m able to solidify my attitude that meditation is a necessary part of my daily routine. 


We know that health is not focused solely around one specific thing, like diet OR exercise. 


It’s a combination of many lifestyle choices, with the backbone residing in our internal attitude and devotion to doing the work. Mindset and practice allow us to turn our intentions into vibrant, glowing health—be sure to make these areas part of your own in-depth wellness plan.


PE03257A.gif (4096 bytes)  Healthy Recipes and Food Tips




If you love oatmeal as I do, you'll love overnight refrigerator oatmeal. Any variation is great on a warm summer morning. The variations are almost endless. If you have not yet tried one of them, try this approach.  You just might like it. Variations I like to include blueberries and/or strawberries, chopped walnuts, mashed bananas, etc.



Place all of the ingredients in a 1-pint mason jar. Screw the lid on and shake until well-combined. Or use any covered container.  You may also add your fresh fruit just prior to eating. Refrigerate overnight and eat chilled.



By Ellie Krieger (Food Network)


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.



Cooks in about 5 minutes, makes 2 servings


I love my Veggetti, a great, easy-to-use tool for turning zucchini into healthy "spaghetti" spirals.  You may then use it just like the spaghetti pasta we have always known. Here is a version from


           1 lb. (about 2 medium) zucchini

           1/2 c. artichoke hearts packed in water, drained and chopped

           1/4 c. bagged sun-dried tomatoes (not packed in oil), chopped

           2 T sliced Kalamata or black olives

           2 T light Italian dressing

           1/2 t. garlic powder

           1/2 t. onion powder

           1/4 t. dried oregano

           2 T crumbled feta cheese

Using a spiral vegetable slicer like the Veggetti, cut zucchini into spaghetti-like noodles. (If you don’t have a spiral veggie slicer, peel zucchini into super-thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.


Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Cook and stir zucchini until hot and slightly softened, about 3 minutes. Transfer to a strainer, and thoroughly drain.


Remove skillet from heat. Spray again and bring to medium heat. Add drained zucchini and all remaining ingredients except feta. Cook and stir until hot and well mixed, about 2 minutes. Serve topped with feta. 

PE03257A.gif (4096 bytes) From My Mailbox

  Thanks Betty for the NL issue featuring Fake Foods. I too fight the tendency to fall for the constant barrage of TV commercials for those Fake Foods. When I read the label I often think they hardly resemble food at all! Thanks for helping us navigate through these heavily advertised man-made so-called foods. /s/ Harry G.

Thanks Harry for your note, and to everyone who wrote about the Fake Foods. As I said previously, we neither need them in our homes, on our tables, or especially in our bodies. (If you missed the issue on Fake Foods, you'll find it HERE.)


PE03257A.gif (4096 bytes)  Research News

Deep Sleep Is Important for Emotional Resilience

By Dr. Joseph Mercola


"Among all the factors contributing to poor health and early death, stress is perhaps the most pernicious yet commonly overlooked. While the stress response is a lifesaving biological function, enabling you to fight or flee an attacker, this "lifesaving" reaction ends up doing far more harm than good when triggered by financial worries, fear of public speaking, difficult bosses and traffic jams.


The sheer number of stress-inducing situations that face us on a daily basis can make it difficult to turn the stress response off. As a result, you may be marinating in corrosive stress hormones around the clock, and this can have serious consequences, from compounding a weight problem to elevating your blood pressure and raising your risk of a heart attack."


I urge you to read this entire informative article at Dr. Mercola's website.  


PE03257A.gif (4096 bytes) Exercise/Movement - We Must Keep Moving

If you are a Senior Citizen like me, you already know the importance of keeping your body moving.  If you have not yet experienced the challenges of aging, trust me - soon enough you will! The old adage, "Use It or Lose It" is really true. Find some program that works for you, and make a commitment to follow through on a regular basis.  You will live longer, and be healthier through the rest of your life.


I for many years have recommended Qi Gong for healing. I strongly recommend it for all those newly diagnosed with Multiple Sclerosis. The Qi Gong for Seniors program by Lee Holden is the best easy Qi Gong program I know of. You'll find it at You will find many different programs there, most of which I have, but for healing and/or seniors or beginners, the Qi Gong for Seniors is the one you want. Save your money and do not order the others


I credit much of my recovery from PP MS to discovering Qi Gong early in my journey. I believe I walk and live a normal life today due to years of daily Qi Gong practice.


If you want to work on overall strength, stamina and balance, you will find them all, and much more, in the program. There is no substitute for working with weights. The Grow Young program has helped me immensely since I had big time reconstructive surgery following an accident almost three years ago.

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


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 wellness journey, if you already have significant immobility. (The Tai Chi for Seniors, recommended in my books, is presently not available.)

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That's all folks!  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.

Have a great month, enjoying summertime wherever you live. 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 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.