JOURNEY TO WELLNESS                                           December 2017
    "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 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. 

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        My View
              The Importance of Focus
                Recipes and healthy food tips
                          How to wash fruits and veggies
                          Sautéing without oil
                          Browning veggies
                          Baking without oil
                    Kale and Blueberry Salad
                    Slow Cooker White Bean and Kale Chili
                Skype Video Consultations
                Research News
                From My Mailbox
                Books and DVDs         

From my House to Yours

Whether we practice some kind of religion or not, the holidays are all about families and joyful sharing. Perhaps your family celebrates the baby Jesus story, with the three wise men and shepherds, or perhaps not. We can all agree on the delights of Santa and the Christmas tree, with family gathered around sharing the giving and receiving of gifts. However you celebrate at your house, I hope this is a joyful and loving Holiday Season for each one of you.

Every year around holiday time I hear from many subscribers who are depressed.  I certainly understand how that can be when we are dealing with the everyday challenges of life. We all know that life isn't like those depicted on The Hallmark Channel, but with all the media hype surrounding the holidays, it is easy to compare our lives and our challenges to those we see on television.

My suggestion is to always remember that we control our intentions, as well as the thoughts we think and the words we say. These are the building blocks of our lives. It is also important to remember that we can never control what anyone else says or does, but we can choose how we process that information. In times of challenge I choose to remember that no one can make me happy or unhappy but me. We need to just smile and remember that we are like the conductor of this life train we are on.

THE IMPORTANCE OF FOCUS AND BELIEF:  Therein lies the secret to success


Success doesn't have to be hard . . . It is our thought processes that make it hard or easy. When we think and talk about how hard the challenge is, or the lack of opportunities or know-how, we literally are our own worst enemy. We tend to always be looking for something new. I communicate with people all the time who connect with me, asking for help. I give them my suggestions, and they respond with something like, "I tried that." But when I dig a little deeper I find they gave up too soon.


When dealing with lifestyle changes, one must be determined to stay with them indefinitely. They are not like a get-well pill.  Whatever physical challenge you may have, you didn't just wake up with it one morning, even though it may have seemed that way at the time. Your lifestyle brought it on over years. 


Much of the time we give up before we reach the prize. If we are to find and maintain natural health, which is our birthright, we must maintain our FOCUS. That focus must be like a laser beam that is fixed on our goal. Remember your mantra needs to be, "I will until."

Ever wish you could increase your belief level, whatever your goals happen to be? Wouldn't it be nice if we could just take a "belief pill?" Unfortunately it doesn't happen that way.


It is true, however, that we can increase our belief or assurance of an outcome. We can test our belief by paying attention to the words we think and say. Thoughts and words are the basic tools or building blocks of creation. My favorite way to increase belief is simply and consistently to ACT AS IF. Instead of wishing or hoping, just act as if you already have the thing you desire.


Try it . . . you'll be amazed at how it changes your perspective.


If you truly want - really want - to change your life, I can show you how.  See my Amazon e-books Self-Healing Made Easy or Michael and Me: Creating a Healthy, Abundant and Joyful Life. For more information visit my website, HERE,  (PDF versions of my books are also available HERE.


Perhaps a SKYPE consultation is the perfect gift to give yourself this Christmas. I assure you it will change your perspective on yourself and your challenges.




My thanks to all of you who use the Betty's House Amazon link to purchase anything from Amazon. 


Especially at this time of the year when we are doing Christmas shopping, please consider using the Betty's House Amazon Store link. 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:

Shop at!

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 helps this newsletter to continue.  Thanks so much for remembering to do that. TIP: Click on the link once, then bookmark it, and you will always have easy access and will never need to look up the link again.

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Recipes and Healthy Food Tips

How to Wash Vegetables and Fruits to Remove Pesticides


"I love eating fresh fruits and veggies. And it’s often tempting to grab an apple or some berries and eat them without washing them off first. But in our world today, almost no food is completely free of pesticide residues."

                                                               Ocean Robbins, C.E.O. Food Revolution Network

I strongly recommend the following article from the Food Revolution Network.




The following recommendations come from Mary McDougall, wife of famed physician and vegan Dr. John McDougall. I have learned to use Mary's suggestions frequently. They really cut down on fats as well as calories.


To sauté implies the use of butter or oil. Mary McDougall eliminates the oil and instead uses liquids that gives taste without hazard.  Surprisingly, plain water makes an excellent sautéing liquid.  It prevents foods from sticking to the pan, and still allows vegetables to brown and cook.

For more flavor try sautéing in:

Vegetable broth

Soy sauce (Tamari)

Red or white wine (alcoholic or non-alcoholic)

Sherry  (alcoholic or non-alcoholic)

Rice vinegar or balsamic vinegar

Tomato juice

Lemon or lime juice

Mexican salsa

Worcestershire sauce

For even more flavor, herbs and spices, such as ginger root, dry mustard, and garlic can be added to these suggestions.


Browned onions take on an excellent flavor and can be used alone or mixed with other vegetables to make a dish with a distinctive taste.  To achieve the color of browning, as well as to flavor your foods, place 1 1/2 cups of chopped onions in a large nonstick frying pan with 1 cup of water or vegetable broth.  Cook over medium heat, stirring occasionally, until the liquid evaporates and the onions begin to stick to the bottom of the pan.  Continue to stir for a minute, then add another 1/2 cup of water or broth, loosening the browned bits from the bottom of the pan.  Cook until liquid evaporates again.  Repeat this procedure 1 or 2 more times, until the onions (or mixed vegetables) are as browned as you like.  You can also use this technique to brown carrots, green peppers, garlic, potatoes, shallots, zucchini, and many other vegetables, alone or mixed in a variety of combinations.



To eliminate oil in baking is a real challenge, because oil keeps the baked goods moist and soft.  Replace the oil called for in the recipe with 1/2 the amount of another moist food, such as pureed prunes, applesauce, mashed bananas, mashed potatoes, mashed (pureed) pumpkin, tomato sauce, soft silken tofu, or yogurt. Cakes and muffins made without oil are a little heavier.  Be sure to test cakes and muffins at the end of the baking time by inserting a toothpick or cake tester to see if it comes out clean.  Sometimes oil-less cakes and muffins may need to be baked longer than the directions advise.


Kale and Blueberry Salad

Serves 4 as a side salad (2 as a main dish)


Kale and blueberries are two superfoods that pair together deliciously. This is a great salad you can prepare in advance and bring to work for lunch or take to a potluck or picnic. Unlike salads made with lettuce that will wilt very quickly once dressed, kale salad can last several days.


2 T sesame tahini

3 T lemon juice or apple cider vinegar

2-4 T water (approximate)

1 bunch or head of kale (about 8 ounces with stems removed)

1 c. blueberries, fresh or frozen (thawed)

2-4 T chopped, de-pitted black olives, Kalamata  or dry, wrinkled variety

¼ c. finely chopped onion (yellow, white or red)


In a small bowl, make the dressing by beating the tahini and lemon juice together with a fork. Add water, one tablespoon at a time, beating together until smooth.  Add just enough water for a thick, creamy consistency. Some brands of sesame tahini are stiff and dry and will require more water than other brands that are pourable. Salt to taste.


Rinse and dry kale leaves. Remove the stalk from the kale by cutting or ripping the leaves off. Roll the leaves together and cut in thin threads about 1/4 inch to 1/2 inch thick. 


Place in a bowl, pour in the dressing and massage the leaves with your hands for a few minutes. This will soften the kale. Add in the olives, onion and blueberries. Toss and serve.


Serves 2 as a main dish or 4 as a side salad.


Variation: Use mango or papaya in place of blueberries.


Slow Cooker White Bean and Kale Chili

serves 4

1 c. finely chopped onions
2 cloves garlic, finely diced
1½ c. vegetable or chicken broth
One 4-ounce can chopped green chilie
2 t. cumin
1 t. chili powder
1 t. dried oregano
1/4 t. cayenne pepper
3 14-oz cans Great Northern beans, drained
1 small sweet potato, diced into 1/2-to-1/4-inch cubes
2 c. kale, washed, stemmed


2 avocados, peeled and sliced

1/2 c. shredded Monterey Jack cheese

Salsa Verde

Corn tortilla chips

Fresh cilantro

In a 5-or-6-quart slow cooker, add the ingredients through the sweet potatoes. Set the timer for four hours on low or two hours on high.
Once done, add the kale and stir well. Allow the kale to sit and soften/wilt in the slow cooker for 15 minutes. Ladle the chili into bowls and let guests/family garnish with the avocados, salsa Verde, cheese, cilantro and corn chips.


NOTE:  I am one of those people who did not take to kale readily. It will certainly never be one of my favorite foods.  But I have come to really like these two recipes featuring kale. Try them and see if they don't tantalize your taste buds.


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. It is much easier to prevent neurological damage than to reverse it once it has occurred. 

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 up to two hours in length and cover a lot of territory.

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.


Research News

If you are considering getting the flu shot this year, please read this first.


In case you do not know, I had a severe reaction to last year's flu shot.  As a volunteer at my local hospital, they made an appointment for me to get one with the hospital staff nurse.  In previous years they hadn't forced me to get the vaccine.  To make a long story short I decided not to fight and received the injection. Within hours I was sick, and it took a couple of weeks for me to get back to normal and be able to return to my volunteer duties. All my hospital records now advise that I never receive a flu vaccine again.


Buyer beware is certainly applicable to these annual vaccines. I don't care who advises that we should get one.


From My Mailbox


"Thank you Betty for the November newsletter.  It was chocked full of really good stuff."  I was especially glad you included the comprehensive report on the effects of sugar on our brain.  Knowing that information makes it easier to understand your cautions about eliminating sugar from our diet, especially this time of the year when we are surrounded by sugar everywhere. I loved the recipes too. /s/ Veronica D. 


Thank you Veronica. You made my day!




●  Thanks to those of you who have written about my recommendation for the web-based Grow Young Fitness program.  It has helped me immeasurably. I cannot recommend it too highly. Over the years I have worked with many physical therapists, especially over the last 2-1/2 years since I had an accident requiring a hip replacement and reconstructive prosthetic surgery. Since I began the GYF program a few months ago, upon the recommendation of Marguerite Olmos (a long-time Journey to Wellness subscriber), after two years of non-productive physical therapy, I am now finally regaining strength in my prosthesis leg.  I don't think there is anyone who wouldn't benefit from GYF. If you can move your legs, even sitting in a chair, you can do GYF.


Deron Buboltz, the young man who is responsible for Grow Young Fitness, has created a very different, special, and effective  program. I urge everyone to go to, watch Deron's welcoming video, and give it a try, which you can do for free. Deron's trademark signoff every day is, "Keep it moving!" A great entreaty for all of us.


●  Do I still recommend QiGong? Absolutely. I believe a major part of why I walk and live a normal life today is my commitment to QiGong for over 20 years now. QiGong is the ancient healing form of movements combined with breath work which was developed by Chinese medicine men many, many hundreds of years ago. Tai Chi grew out of QiGong.


I think of QiGong as meditative movement.  It works by deliberate movement of the chi energy throughout our body. Chi is our life force energy. In yoga it is known as prana.  Both QiGong and Yoga emphasize the importance of our breath.  The simple act of deep belly breathes has a profound healing effect on our body.  QiGong is my choice just before I go to sleep in the evening.  If you have a challenge with insomnia, or the inability to get back to sleep after getting up during the night, you will find QiGong breaths very helpful.


  Books and DVD Orders

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



(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. So if you are newly diagnosed, you really need this program.


(The Tai Chi for Seniors, which my books recommend so highly, is no longer available.)

If you find value in this free newsletter and the Betty's House website, please consider making a CONTRIBUTION to help keep them coming to you. To those very special people who contribute, thank you so very much.

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That's all 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 resilient and intelligent; it absolutely evolved to be self-healing.

Please remember to tell those you love how much they mean to you. You never know when you may not have another opportunity. For me the reason for this season is to share love, however and with whomever that is for you.

Sending love, joy and warm wishes to you and yours
for a very Merry Christmas
and wonderful holiday season.


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.