July 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
              Belief and Determination
        A New Roadmap for Treating Disease - Dr. Hyman
        What is Food to You
              Biotin Study Follow-Up
              Gardasil Vaccine
        Bon Appetit - Healthy Food Tips and Recipes
              Roasted Wild Salmon
              Smoked Zucchini Chips
              Berry Chia Breakfast Bowl
        From My Mailbox
        Books and DVD Orders

Hello to all Journey to Wellness subscribers.  And a very special welcome to all new subscribers. I hope you are all enjoying a lovely summer wherever you live.  I have a neighbor who loves blooming cactus plants. The blossoms (about twice a year) only last one or two days. They are very fragile and delicate, but they are magnificently beautiful.  My photos of these blossoms do not do them justice. Here is another one I took of a neighbor's lovely spring garden. I am not much of a gardener, but some of my neighbors have magnificent yards and I get to enjoy them.





Those of you who have been with me for a while know how much I talk about belief and determination.  These are the primary things that repeatedly I see missing when I communicate with people with health challenges who say something like "It is just not working for me."  I very often use the phrase "I will until" to describe a healthy determination to stay with a consistent program of lifestyle changes. That determination to succeed, and the success it brings, will always fuel your belief.


I suggest we need to never think of "going on" a program, simply because the term itself implies that it is for a limited time and we will invariably "go off" the plan in the future. Lifestyle changes must be a lifetime commitment in order for them to work.


It is important that we not think about what can happen in a month, or what can happen in a year.  Make your commitment "I will until" and then plan a day at a time - the 24 hours ahead of you - and do what you can today to get to where you want to be tomorrow. Remember that your healthy lifestyle program is not a speed race. It is about endurance and getting to the destination of better health.


Without an ironclad determination to succeed, our chances of success in reaching your health goals are pretty nil. I am always looking for ways to help us succeed, one day at a time.


In the last year I have many times recommended Bright Line Eating for permanent, lifelong weight control. Dr. Susan Pierce Thompson developed the BLE program first for herself, and then began to teach it to others.  Today it is a world-wide movement of hundreds of thousands of people who have solved their weight issues. I am one of them.


In BLE Susan teaches what she calls The Two Minute Trick that triples your odds of eating healthy the next day. She teaches taking two minutes after dinner each night to look in our refrigerator and plan "exactly" what we will eat the following day for each of three meals. Then write it down in a food diary. It will very soon become automatic, like brushing you teeth.


Dr. Thompson has a PhD in brain and cognitive sciences, and a Post Doctoral in Behavioral Psychology, as well as years as a tenured college professor, and her analysis of why this works makes it easily understandable:


  1. It recruits the prefrontal Cortez in the decision-making process, the part of the brain that holds our highest goals and intentions. Spur-of-the moment decisions, in contrast, are often made by the nucleus accumbens, a part of the brain that is blind to long-term consequences and can only see what would taste or feel good in the moment.
  2. It allows us to imagine, even for a brief moment, eating those foods at those times, and that pre-visualization is very powerful for the brain. It dramatically ups the odds that that vision will come true. [This is why visualization is so effective]
  3. In thinking through what we're going to eat the next day we're forced to plan and prepare.


VOILA!  Perhaps this idea can be adapted to a daily plan of action for sustaining our healthy lifestyle program. Dr. Susan continually emphasizes what she calls "automaticity." That is, making something automatic.


I suggest anyone who  needs to more consistently stay with their healthy lifestyle program do the following:


If you don't have one, purchase a simple bound tablet of some kind to be used for your planning diary. Then sit down each evening at the end of your day and write a brief plan for how you will spend your day tomorrow. Here is a suggested sample.




Peruse your refrigerator and complete your food plan for the next day

     Breakfast - what you will eat

     Lunch - what you will eat

     Dinner - what you will eat


What time of the day you will meditate

What time of the day you will exercise, and what exercise you will do


Add any additional items that specifically apply to you or that you may wish to include.


Then at the end of each day, review how you did sticking with your plan, and adjust when planning for the following day. Please do not stress over your review.  Just mentally note how you did, and move on to planning the next day. This entire procedure should not take more than 10 minutes. If you miss a day now and then, don't worry. Just start over.


If you do this plan, and I hope many of you will, please report back and share how it went for you, and I'll share it with all our readers. 


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

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


A New Roadmap for Treating Disease


My medical school training gave me the ability to diagnose thousands of different separate diseases. Diseases, I suggest, which don’t really exist in the way we think they do. We give names to disease like depression or ADD, but that just helps us group people together who have the same symptoms for the purposes of giving them all the same drug therapy. But what if I were to tell you that new scientific discoveries tell us that there is no such thing as depression?


What we see as the symptoms of depression are reflections of a few common interconnected imbalances in the body that have nothing to do with the medical specialties, as we know them. Depression is not a psychiatric illness, but a systemic disease. To address it we need to address the whole system—the ecosystem of your body.


That means we need to understand how the WHOLE body operates as a system, not just how different pieces of the body operate independently from one another. We need to treat people, not body parts; we want to treat the causes of disease, not symptoms.


I was trained according to the dogma of separate medical specialties—for heart problems you see the cardiologist, for stomach problems you see the gastroenterologist, for joint pain you see the rheumatologist, for skin problems, the dermatologist. You just don’t ask the skin doctor about your joint pain. If you do ask, they will cut you off and tell you to see the joint doctor.


The roadmap I was given in medical school to navigate through the territory of illness was the WRONG map. It taught us to diagnose disease and then assign standardized treatments no matter who was suffering. This is the wrong approach. It’s a map that sends you in the wrong direction.


Not only are your joint pains, skin rash, irritable bowel, and depression all connected, but the ONLY way to to find your way out of this mess of chronic disease (which affects 162 million people) is by using a new map—one that allows us to see how everything is connected.


This is what the rich new method called Functional Medicine offers. Functional Medicine applies the science of systems biology in a practical setting. It is the revolutionary new system I have been talking about. It’s a fundamental change in our thinking, a whole different paradigm, like the world-is-round-not-flat shift. It changes our approach to the very way we think about illness and the human body.


With it we can truly treat and cure disease.


Dr. Hyman then goes on to give us 7 keys to what he calls UIltraWellness.  I encourage every reader to go to this link and Dr. Hyman's entire article.>


PE03257A.gif (4096 bytes)  What is Food to You?


Food fuels every cell of our body. Different cells in our body require different kinds of fuel. The study of how this works is what nutrition is all about. That is where the recommendations from nutrition experts enter the picture. Because our immune system is the gate-keeper that protects us from invasions from all kinds of pathogens, like infections and/or viruses, we especially need to pay attention when experts like Dr. Hyman teach us what foods give us strong immune systems. If we truly want to remain healthy for a long life, we must listen and learn.


I have a small group of friends in the community where I live who formed a "Friday Lunch Bunch" about 8-9 years ago. Each Friday we meet at our local Senior Center which has a lovely on-site Senior Friendship Cafe serving a common nutritious menu. We have been as many as 10, but today there are only five. Lost members have been due to either deaths, moving, or the advancing physical challenges of aging.


One of our small group is currently hospitalized from a stroke. Let me tell you about "Jane." She is the youngest member of our group, now in her early 70s. The interesting thing to note is that she is the only member who eats a terrible diet.  Because she has always been slender and has a huge appetite, she considered herself immune from concerns about her food choices. 


Her favorite foods are sweets, sweets and more sweets.  At our luncheons the rest of our group give her any baked goods or other foods containing processed sugars, as well as breads, that we are served, and she inhales them all. I was not surprised to learn a few days ago that she has had a stroke. She has been tiny and slender all her life, and to her that meant she was healthy. When she entered the hospital through the emergency department they first confirmed that she indeed had had a stroke, and then they immediately did lots of blood work and found many irregularities.


Over the years I have known Jane I have attempted to tell her about nutrition and how she needed to change her diet, and she simply would not listen. We all get to make our choices, and she made hers.


We cannot continue to put unhealthy foods (fuel) in our body's engine and expect it to run efficiently . We truly are what we eat.  Remember we need to concentrate on eating a rainbow of colors (think reds, greens, orange, yellow and blue veggies and fruits) to give our immune system the antioxidant fuel it requires.


Because many of you have multiple sclerosis of one form or another, and in varying degrees of difficulty, and because it is generally believed that inflammation is the root cause of MS (as well as many other physical challenges), then it is ultra important that if you are going to defeat the tendency of MS to progress, YOU MUST PAY CLOSE ATTENTION TO THE FUEL YOU GIVE YOUR BODY in the form of the foods you choose to eat. That means lots and lots of multi-colored veggies and fruits to support our immune system.


An interesting side note:  The specific colors of nature's bounty are determined by which particular antioxidant they contain.  For instance, blueberries, which have a dark blue color, and Spinach and other green veggies, which of course are green in color, contain other antioxidants. Hence the suggestion that we need to eat a rainbow of colors to support our immune system.


Enough of my soap box for today.  You either hear the message and apply it to yourself, or you may choose like Jane to ignore the importance of how we fuel our body by our food choices.


I am only an amateur nutritionist, but I am a serious student.


PE03257A.gif (4096 bytes)  Research News




Karen sends along the following report on this extensive Phase 3 study. Here is the link to the report:


Karen has been taking Biotin for a couple of years, and she recommends the Facebook group BIOTIN FOR PROGRESSIVE MS. Lots of information from people taking Biotin is shared in this group.



For a long time Karen has been following reports of negative reactions to the Gardasil vaccine that is so highly touted for young people to ostensibly protect them from HPV (Human Papilloma Virus). You will want to read the details of a recent court finding of Gardasil causing the death of a young girl after receiving this vaccine. 


So far reportedly 271 young girls have died as a result of receiving this vaccination.  And still the FDA is not acting. We should all be outraged. 


Here is the link:


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


Roasted Wild Salmon With Citrus, Chili & Herbs

This recipe brings with it the tastes of Summer in a delicious and decadent way.  The salmon is moist, flaky, and pairs well with a flavorful white wine.






Note from Betty: This recipe was a gift from a friend and neighbor who knows I am always looking for new and interesting ways to prepare salmon. I love this (without the chili). Thanks Patrick.



These chips have a delicate smoky flavor and are a great healthy substitute for the traditional potato chip.


      2 zucchinis, thinly sliced

      3 T olive oil, divided

      1 ½ t. sea salt, divided

      1 t. cracked black pepper

      ½ t. onion powder

      ½ t. paprika


Heat oven to 400 degrees F. Line two baking sheets with parchment paper.


With a sharp knife or mandolin, thinly slice the zucchini. Place the zucchini slices in a large bowl with 1 tablespoon olive oil and ½ teaspoon sea salt. Let sit until some of the natural juices come out, about 15-20 minutes. Pour out all the juices and lay the zucchini slices on a paper towel to absorb the moisture.


In another bowl, combine the remaining oil, remaining salt, pepper, onion powder and paprika. Add in the zucchini slices and toss well so that each slice is coated with the seasoned oil.


Place the zucchini slices on the prepared baking sheets. Bake for 10 minutes, watching very closely to prevent them from burning. When the zucchini starts to become slightly brown, remove them from the oven and set aside.


Reduce the oven temperature to 180-200 degrees F. Return the zucchini to the oven and cook for an additional 30 minutes or until the slices are crispy.


Remove them from the oven and let cool.


Note from Betty: I apologize that I forgot to retain where I got this recipe from. 

Berry Chia Breakfast Bowl
Chill: 8 hours or overnight - 1 serving

       1/2 c. milk (whatever kind you like)
      2 T old-fashioned oats
      2 T chia seeds
      2 T. vanilla protein powder with about 100 calories per serving
      1-2 packets no-calorie sweetener (like Truvia)
      1 t. vanilla extract
      1/4 t. cinnamon
      3/4 c. sliced strawberries
      1/3 c. blueberries
      Add ½ sliced banana or a teaspoon of honey instead of sweetener (optional)

In a medium bowl or jar, combine all ingredients except strawberries and blueberries. Mix until mostly uniform.
Cover and refrigerate for at least 8 hours or overnight, or until chia has expanded, oats are soft, and most of the liquid has been absorbed.

Stir well. Top with fruit.

Note from Betty:  I subscribe to a local home-delivered fresh organic produce service called Farm Fresh to You. Every three weeks (my frequency selection) I receive a box containing items I have selected a few days prior. My box is delivered to my front door during the cool early morning hours while I am asleep. In addition to my produce my box always contains recipes featuring some of the in-season items I have chosen to receive.  This recipe is one of my favorites from the current season. It is great on a hot summer morning. I hope you enjoy it.

PE03257A.gif (4096 bytes) From My Mailbox
       Thanks Betty for the Oven Baked Onion Rings in the May NL. They are Grrrrrrrrreat. /s/ Francis K.

Glad you enjoyed them Fran.
      I thank you for sharing so much of yourself with me/us.  You saved  me. /s/ Ilona T.


Thank you Ilona.  One little note like yours makes up for lots of the challenges of doing this for all these years.


Thank you to everyone who sent me notes since the last issue.  You truly are The Wind Beneath my Wings. Betty


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.