August 2016

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


Contents of this issue:

      My View

         The Olympics

         What do you Really Want

         The Happiness Diet

      Healthy Recipes and Food Tips

      Research News

      Focus on Exercise


Welcome to all the 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. And of course I am much appreciative of all those subscribers who have been with me for varying periods of time.

If you are not on the Journey to Wellness mailing list,
or you are changing e-mail addresses,
please enter your e-mail address here using this form.
I respect your privacy and it will
never be used for any other purpose.

* indicates required



I love watching the summer Olympics, and to me the Rio games have been exciting. They brought to mind one of my favorite books, Winning the Inner Game of Tennis.


First published in 1974, The Inner Game of Tennis, by Timothy Gallwey, became a runaway best seller. Even though specifically relating to tennis, it was really a major treatise on winning the game of life.


It's primary postulate was that within each of us there exists what he called Self 1 and Self 2. He suggests that the key to improving our lives lies in improving the relationship between the conscious part of who we are, which he identifies as Self 1, or who we tend to think is who we are; and the natural capabilities of Self 2, that is our higher or intuitive Self 2.


Our intuitive self, and our ability to tap into it, holds the key to healing both our physical body, as well as any other aspect of our lives.


I think of Self 1 as the little voice that sits on our left shoulder and says things like, "You can't do that," or "You don't now enough," or things like you are too young, too old, etc. etc. etc; and Self 2 as the little voice that sits on our right shoulder and feeds us positive messages like, "Go for it," "You can do it," "Never give up," messages like you here from me all the time.


I still remember reading The Inner Game of Tennis after hearing the author interviewed on television, and realizing it was not about tennis at all. At that time I was just beginning to learn that I am a spiritual being having a human experience. My own transformation had begun.


One of my favorite people I have worked with and learned from on the Internet is Karen Pattock. Karen was responsible for encouraging me to learn to use Facebook as a marketing tool. Here is one of her inspiring quotes:


                                                   "Scientists desperately try to measure everything that has to do with our bodies.

                                                     Our heart, lung capacity, IQ, strength, etc. But the one thing they can't

                                                     and will never be able to measure is the strength of our spirit.  Deep in our

                                                     spirit is where we can tap into our own "Find A Way" courage. "


                                                                                                              Karen Pattock


I like Karen's "Find a Way" courage reference very much.  In my efforts to help others find their own way back to health, I frequently think back to my own story.  From being terrified when I heard those words, "Betty you have Primary Progressive Multiple Sclerosis," to my determination to find a way to help my body heal itself.


As I watched the Olympians competing in Rio the last few days, and heard the stories of their struggles to overcome adversity, I thought how much our various struggles in life revolve around finding a way. The important thing to remember is that there is always a way. The task is first to find the way, second to believe that YOU can, and third the "I will until" determination to succeed.


If you are new to these concepts I encourage you to read my e-book Michael and Me: Creating a Healthy, Abundant and Joyful Life which is available HERE in the Amazon Kindle store.




If we really want to know or achieve something, psychology teaches us some very basic questions to first ask ourselves. Some are what, why, how, etc. Let's zero in on these as they relate to our overall health.


In Elizabeth Gilbert's best-selling book, Eat, Pray, Love, she refers to finding what you really, really, really want. It isn't enough just to want something; we must REALLY AND TRULY want it, above everything else.


I believe we will get in life what we



(1)    WHAT do you really, really, really want related to your health?


(2)    WHY do you want that? This is the reason or purpose, and it must be strong enough to     propel you to consistently work to achieve that purpose. It is important to know that a "soft" why is really just a wish, and wishes only come true in fairytales. 


(3)    HOW are you going to achieve your goal if you are going to make it happen? You must have a firm plan.


(4)    There is a fourth very important questions you must ask yourself, and that is when. "If not now, when?" is not just a whimsical phrase but a very important part of our formula for success.


Do not be fooled by the seemingly simplistic nature of our three basic questions. The what, why and how are immensely important, because without really knowing answers to these questions we are sure to fail.


When we really know what we really, really, really want, and we understand our purpose and are committed to that why, we have our how researched, and we unequivocally know we are ready to begin - not sometime but now, only then do we have our formula for success.


I am available to help you reach YOUR goal, whatever it may be.  Contact me HERE and let's get started.


FACEBOOK:  Please continue to visit my Facebook business page often (, and please click on the "like" button each time you visit. It is always my intent that you find inspiration there. I post most days to this page. Here's is a recent post.  Enjoy.


For those of you who have asked how I create these, they are all made in the PowerPoint app.



BOOK REVIEW - The Happiness Diet

                            By Tyler Graham and Drew Ramsey


This is a very interesting and engaging read, with much food for thought.  Did you know we eat food not only for energy, but also to obtain various moods.


What if happiness began at the end of your fork? The latest research on neuroscience and nutrition tells us that’s a VERY wise place to start. And, of course, that’s what this book is all about: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. It’s a really well-written, eye-opening look at how we got into the nutritional mess we’re in and the extremely damaging effects of the modern American diet. And, of course, more importantly, how we can optimize our nutrition so we can dial in the three facets of happiness: our focus, our mood, and our energy.


After reading The Happiness Diet, you will no longer be satisfied with the "MAD" Modern American Diet.



PE03257A.gif (4096 bytes)   HEALTHY RECIPES AND FOOD TIPS


Harvest Zucchini Muffins

3 c. oats (I use old-fashioned)
1/4 c. walnuts, finely chopped
1 tablespoon baking powder
1 1/2 t. cinnamon
1/4 t. salt\
3 ripe bananas
2 eggs
1/4 c. honey
2 small zucchini, grated and excess water squeezed out
1/2 c. unsweetened applesauce
1/2 c. milk (whole, 2%, skim or soy milk are all OK)
1 t. pure vanilla extract

1)  Preheat oven to 375. Prepare muffin tins by filling each muffin cup with a paper liner and spraying with nonstick spray.
2)  Mix dry ingredients (oats through salt) together in a large bowl.
3)  Separately, mash banana and mix remaining wet ingredients in a small bow (bananas through vanilla extract). Stir until well combined.
4)  Stir the wet ingredients into the dry ingredients and mix until well-combined.
5)  Spoon the mixture into the prepared muffin tin, filling each cup almost to the top.
6)  Bake at 375 for 20-25 minutes, until golden brown and a toothpick inserted in the center comes out clean.

NOTE:  These muffins are wonderfully healthy, and oh so yummy. Enjoy. 

Here's a tip I found about 20 years ago in a magazine: If you make homemade lasagna, try this. You will not ever pre-cook lasagna noodles again. Instead, measure 1 1/2 C of sauce into a large bowl. Add 1 1/2 C of water and mix. Pour combined liquid into bottom of lasagna pan. Layer uncooked noodles, remaining sauce, cheese, meat, etc, as usual. Cover tightly with foil. Bake at 350F for one hour. I've never had this fail. It works like a charm. No more boiling and wrestling with wet noodles.


PE03257A.gif (4096 bytes)   RESEARCH NEWS (Thank you Karen)


Karen sends along this report on dangerous (FDA approved) drugs that we all should know about.


Karen also reminds us that if we are taking Vitamin D3 for MS (if you aren't, you should be!) it is recommended we also take Vitamin K2. 


Dr. John Macdougall's Health and Wellness Center in Santa Rosa, California, in conjunction with several Medical School Neurology departments, has been conducting a years-long research study into the role of food in MS.  You'll find the very interesting results in Dr. McDougall's July 2016 newsletter.  Here is a link:


Here's another tip from Karen (and Denise Manley) about the dangers lurking in Canola Oil.



PE03257A.gif (4096 bytes)   FOCUS ON EXERCISE


Gentle exercise is very important in helping the body to heal. Yoga and Qi Gong are recommended forms of healing movements. I think of Yoga for strength, and Qi Gong for healing.  I have now done Qi Gong personally at least five or six days each week for about 18 years.


Here is a review of Qi Gong:


In Chinese Qi is "energy," and gong is "work."   So Qi Gong translates to energy work.  Ancient Chinese medicine teaches that the human body is designed to be self-healing, and the "tool" it uses is the body's own flow of energy.  That energy is activated in the body with the first breath at birth, and of course it leaves the body with the last breath, which we call death.

The Chinese teach that the energy in our body flows along very specific energy meridians.  This forms the basic foundation for acupuncture and acupressure.  Chinese medicine also teaches that dis-ease in our body comes from interruptions and/or alterations in the flow of that energy.  Qi Gong is a system of learning how to stimulate the flow of chi to maintain health.

Important aspects of Qi Gong:

        - Our body "takes" energy from the earth, through our feet and hands
        - There is a lot of emphasis on keeping these "gateways" (joints) open and flexible
        - Energy moves in the body by way of a series of movements coordinated with the breath
        - Specific breathing exercises are a very important part of Qi Gong
        - Self-massage also moves the energy along the meridian lines
        - We have an energy storage point in the "lower dan tian" located in the lower abdomen
         (about two inches below the navel, and about two inches inside the abdomen)

There are hundreds of Qi Gong movements, and each Qi Gong master selects somewhere around 10-15 movements and builds his or her routine around those choreographed movements.  I have many different Qi Gong routines, and I find a lot of similarity between them.  But after finding what works best for me, I have practiced the same routines for years.

I recommend that once one settles on a specific program, before you ever begin to work with it, listen and watch the entire routine.  Some DVD programs today are very professionally done with background music, and with some you can turn the "instruction" voice off and just listen to the music as you follow along.  Send me a note HERE and I'll make some Qi Gong recommendations for you.

Once we learn the basic movements of a Qi Gong routine
it can become a wonderful moving meditation

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 and newsletter.

All you must do is use this Amazon logo:

Shop at!

You may purchase almost anything at anytime from Amazon.  Do remember that using this logo one time only works for that particular order.  It does not automatically carry over to future orders.  However, when you click on this Amazon logo, as soon as it opens in your computer's browser, then bookmark the site and you will not need to physically look up the logo every time you order.  I suggest you name that bookmark Betty's Amazon and then whenever you wish to place an order you simply click on that bookmark.  It is really very easy. 

daffodil.wmf (21564 bytes)daffodil.wmf (21564 bytes)daffodil.wmf (21564 bytes)


That's it for this month's issue.  If you are new to Journey to Wellness, every month [or when the spirit moves me] you will receive a  brief newsletter that will contain a link to the NL, which is always at my website. 

A great big warm welcome to all your 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. I am hopeful that I will get a new blog up this year which makes 2-way communication easier.

My goal with each issue of this newsletter is to help you achieve the same results I have and reverse whatever physical challenge you may have.  Your body is amazingly intelligent; it absolutely evolved to be self-healing.

Happy Summer.  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.