JOURNEY TO WELLNESS - July 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 the game of life's challenges. As always, I hope you will find the information in this issue helpful on your own personal journey to wellness.

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My View
      Keep it Simple Nutrition
      One Day at a Time
Private Skype Video Consultations
Focus on Exercise
Research News

     The Hypocrisy of Big Pharma
     The Heisenberg Uncertainty Principle
Healthy Food Tips and Recipes
      Crustless Mini Quiche
      Quinoa Garden Salad
From My Mailbox
Books and DVD Orders


Hello friends. How's your summer going? Or winter if you're "down under"? It has been hovering around 110 degrees where I live. I hope you're all keeping cool. I am ever so grateful for air conditioning. Whatever your challenges, I encourage you to remember that each day presents us with a new opportunity to create an amazing day.

If you are new to Journey to Wellness, welcome. Every month [or when the spirit moves me] you will receive a brief e-mail that will contain a link to the NL at my website. The current NL is always available at the website.
There is no strict timetable to the newsletters.  My intention is that they publish approximately monthly. One thing I can promise you is that you will not have your inbox filled with lots of missives from me.


Wherever you are in the world, and whatever your circumstances, I’m sending you my love!  And now I have some really great stuff for you this month!


A healthy lifestyle means life-long learning. I am fond of saying that we never learn it all . . . at lease I certainly have not. A healthy lifestyle is really a process of becoming. If you are new to this style of living, you are in for lots of a-ha-has. When I was new to learning about self-healing and all it included, I was always having new and exciting discoveries.   AND I STILL DO TODAY!!


When I discovered a few days ago The Heisenberg Uncertainty Principle I got so excited I could hardly wait to share it with you in this newsletter. Be sure to read that item below in the Research section.


I believe health comes from simple lifestyle techniques consisting of eating a healthy diet, moving our body combined with breathing techniques (Yoga and/or Qi Gong), a few very basic supplements, and daily meditation.


Please do not ever hesitate to contact me HERE if you have questions on related issues.



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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. TIP: Click on the link once, then bookmark it, and you will never need to look up the link again.

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My Keep-it-Simple Approach to Nutrition


Are you as tired of fake foods and fake nutrition news as I am?  Our society today is saturated with so-called health food claims. And of course the media always jumps on the latest "craze." Unfortunately many - if not most - are motivated by $$$.


I have lived through a lot of these nonsensical food crazes. We had the cottage cheese diet era, then granola, yogurt, low fat, high fat, then eggs were bad for us, now they are almost super foods. And of course today we have the gluten-free nonsense. I assure you that too will soon pass and there will be something else to replace it. We have starch-based, low carb, and of course Paleolithic (whatever interpretation one accepts for that).  Along the way we were admonished to give up butter, and of course replace animal fats with poly unsaturated fats.


Not a week goes by when I do not receive many e-mails regarding one or more of these diet plans. First of all, one size does not fit all.  Some people wake up with a ravenous appetite for breakfast, while others do not want to eat for hours.  You know your body, and you should listen to what it is telling you.


In nothing so much as nutrition are we bombarded by conflicting information.  Sometimes I just want to set a bonfire and burn the conflicting nutrition books. Because it is so important to me that I pass along accurate information to you, I study all the different books on nutrition. I am - or have been - at various times during my own healing journey a serious student of most of the various books related to nutrition.


Currently I am studying Dr. Mark Hyman, MD's Eat Fat, Get Thin, and it's companion cookbook. I also am on Dr, Hyman's mailing list and I receive regular videos from him. Dr. Hyman gives very extensive scientific background for his hypothesis that for years we have been eating far too little fat for a healthy body.  He explores all the different kinds of fat and how they behave in our bodies, in his books as well as Public Television specials.


Dr. Joseph Mercola has also jumped on the high fat bandwagon.


I highly recommend that you watch the following video, to really get the "skinny" on the now debunked theory regarding eating a low fat diet, and that cholesterol is the primary cause of heart disease. This video takes about an hour, so pour yourself a favorite frosty drink, and watch it to the end. You will be amazed at what you will learn. (Be sure to scroll down to the video.)



Here's an article by Dr. Hyman on this same topic.



Dr. Joel Fuhrman, MD recommends a low-fat diet program in his Eat to Live best-seller and its companion Quick and Easy Cookbook. I also am on Dr. Fuhrman's mailing list, and regularly receive newsletters and videos from him.

Dr. Fuhrman espouses a low-fat vegetarian diet that he calls "nutritarian" in his books and on his Public Television programs. One thing that stands out between these two doctors' recommendations is that Dr. Hyman quotes many scientific studies, to prove his high fat hypothesis, while Dr. Furman says his approach is backed up by scientific studies, but he does not quote them like Dr. Hyman does.

Dr. McDougall, is well known for recommending a vegan diet, which means that he does not recommend any dairy. He calls his recommended diet program "starch based." It is the program recommended for many years by the Loma Linda University and the 7th Day Adventist organization. I also am on Dr. McDougall's mailing list, have some of his books, and listen in on many of his weekly webinars.

As my grandmother would say, with so many experts, "What's a body to do?"

Some food fads are not such a big deal, but many are a very big deal. Probably the low-fat craze was the most damaging to our health, because healthy fats are an important part of a healthy nutrition plan.

In retrospect we now know that when food processors jumped on the low-fat bandwagon, they discovered that removing fats meant removing flavor, and so they added sugar, MSG and other flavor boosters, and of course along the way they discovered probably the worst Franken food of all, high fructose corn syrup.

While I am not a vegetarian, I do make a large percentage of my diet vegetarian.  And I have learned a lot from John and Ocean Robbins and the Food Revolution movement.  I recently heard Dr. Mark Hyman say that if a food is man-made, it will have an ingredients list on the label. And if it is "real" food, that is made by nature, it will not need an ingredients label. He offers avocados, eggs and fresh fruits and veggies as examples.


Obviously wholesome, healthy foods are prepared in our home kitchens, not mass produced in huge commercial kitchens.


Just to reiterate once again [unless you are dealing with a proven causative allergy] no food or food plan is going to make your MS, or any other physical challenge you may have, go away. What a healthy food plan does do is help our body heal itself, just as it was designed to do.


Kris Carr, author of Crazy Sexy You, who overcame cancer with healthy nutrition and a healthy lifestyle, offers this advice:


"All the kale in the world won’t help you if you're

overstressed and exhausted." 

I one hundred percent believe that the human body is designed to be self-healing. But the onus is on us to provide our body with the basic, simple building blocks with which to do that. Most often our body will respond to simple life-style adjustments like reduction of stress, healthy and simple stretching, deep therapeutic breathing, and of course a basic and simple healthy diet.

Daily fresh fruit and veggies, whole grains, healthy fats*, supplemented with white meat poultry and seafood, is a pretty simple and easy-to-follow program. Be sure to include legumes, which are some of the healthiest foods on the planet. That's how I recommend we build our own nutrition program. I personally include eggs several times a week, as well as plain Greek Yogurt.

I like Dr. Joel Fuhrman's G-BOMBS recommendation - Greens, Beans, Onions, Mushrooms, Berries and Seeds. A great recipe for a healthy immune system.

Then of course very importantly there are those over-processed foods that we need to avoid, including but not limited to processed sugars and white flour and anything made with them.

One important thing to remember is that the nutrition field is replete with what I call PSEUDO SCIENCE. (Even scientists and researchers find what they are looking for, so always consider the source.) The onus is on us to do our due diligence in ferreting out the facts as best we can.


*See the April 2017 Journey to Wellness HERE




If you are anything like me, you have a tendency to want to see and conquer an entire procedure at a time. Actually when that is our attitude we set ourselves up for failure immediately.


For all of my years coaching people about how to get and stay healthy, I often wonder why it isn't easier to convince people they can succeed. While I am attempting to convince them that they really can succeed at healing their body, frequently they interrupt with a common question like, "How long did it take you to _____________________?" The answer to that is, "It doesn't matter how long it took me to ___________________. We all begin from a different place. The important basics include belief in your body's ability to heal itself, belief in the healing approach, belief in yourself and your ability to succeed, etc.


The "how long" question reminds me of, "How long does it take to drive from Chicago to New York City?" We laugh and know that the answer depends on the route we take, how many stops we make along the way, etc. The same reasoning applies to how long it will take any of us to reach any goal including our health goal.


Once we have made a decision to proceed with the program, and been educated in the overall scope of the program, the most efficient way to approach the process is always the same, first one step at a time, one thing at a time, and absolutely one day at a time.


We must begin with identifying the first step. The tendency for most of us is to want to do two, three, or more things all at once. That is a mistake.


Let's say you want to tackle improving your diet. The first recommendation is elimination of white flour and refined sugars, and anything made with them. Using our one step at a time instruction, select just one of those items. Let's say you select refined sugars as the item you will to eliminate. Once you have conquered that step, then add the next step, elimination of white flours and anything made from them.


If exercise is the first step you identify on your road to better health. I always suggest one identify either Qi Gong or modified Yoga. Do not try to conquer both of them at once. Spend at least a few weeks or months on one of them, then try the second choice. Remember, Qi Gong for healing, and Yoga for building and maintaining strength.


As long as you do not attempt to conquer everything at once, and always remember to believe in yourself and in your body's ability to heal - first one step at a time, one thing at a time, and absolutely one day at a time - you will succeed.



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)  Focus on Exercise

Probably because I place so much emphasis on daily exercise, and recommend Qi Gong so highly, I receive lots of e-mails about exercise. Exercise can take many different forms.  On one extreme we have highly active and strenuous aerobics, and on the other extreme we have easy somewhat passive forms like Qi Gong.

Qi Gong is a healing technique of slow stretching movements combined with specific breathing techniques. Originating in ancient Chinese medicine it posits that the breath connects us to our Source, our life energy, and that the slow movements practiced in Qi Gong moves our body's vital energy and thus stimulates healing of our body.

The more strenuous forms of physical exercise can also promote health and healing. However, Qi Gong is especially recommended for anyone with any form of physical limitation.

I think of my daily Qi Gong practice as a moving meditation.

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Research News (sort of)



I hope you will all read this MSN feature:


When Karen sent me this link, I was amazed at how underhanded this particular drug manufacturer is.  They took two inexpensive generic drugs, put them together, and produced a drug with a new name for hundreds of times the price of the two original drugs.


The well-known hypocrisy of the Food and Drug Administration (for allowing such practices) is truly amazing also.  The politics of the health care industry is truly mind boggling. 




I have found a reference to the origin of the theory that we find what we are looking for, which is especially applicable to scientific research.  It also applies to each one of us. 


It is called the Heisenberg Uncertainty Principle . . . This principle refers to how the intent of the researcher has an influence on the outcome of the research. This principle originates in quantum physics.


It is now often applied to the psychology behind how we are drawn to people, beliefs, facts, etc., which agree with what we believe and think. Divisive politics and religions are classic examples .





Crustless Mini Quiche

12 mini quiches

6 large eggs
1/2 c. milk
2/3 c. diced tomatoes, green chilies and onions
1/4 t. ground pepper
2/3 c. shredded sharp cheddar cheese
6 slices Thick Cut Bacon, cooked crisp and crumbled
season to taste

Preheat oven to 400 degrees F. 

In a large bowl whisk the eggs and milk until eggs are broken up. Stir in the rest of the ingredients.


Grease a metal cupcake tin and pour the mixture into each cup filling it of the way.

Bake in the oven for 18 minutes or until knife inserted comes out clean.


NOTE:  Keeps for days in the refrigerator, and is equally good hot or cold. Reheats in seconds in a microwave.


This little recipe comes from the Kraft people.  It is so basic we can change around the ingredients.

Use sausage instead of bacon. Vary the kind or kinds of cheese, and chop whatever veggies you have on hand, even leftovers.


I personally like these with a dollop of sour cream on top, topped with my favorite salsa or Italian sauce. I like to serve them with avocado slices, whether I'm serving them hot or cold.




NOTE 2: I have a BakeWellPlus 12-cup Silicone Muffin and Cupcake Pan. I absolutely love it.  It requires no non-stick spray or cupcake liners, and clean up is a breeze since nothing sticks to it.  I paid $6.99 for it at Amazon.  You can also find them at most WalMart stores. The bright red or blue pan is flexible, so anything just pops right out. Because of the flexibility of the pan you need to place it on a cookie sheet before filling the cups.  That makes it easy to place it in the oven and retrieve it after your muffins are done. I saw Dr. McDougall's wife demonstrate using one of these when she did a healthy cooking feature on one of his webinars, and I immediately ordered it. 


Quinoa Garden Salad

(From Dr. McDougall's collection)

Prep: 15 minutes Cook: 15 minutes



2 c. water

1 c. quinoa, well rinsed 

1 red bell pepper, chopped

1 green bell pepper, chopped 

1/2 yellow bell pepper, chopped

2 tomatoes, chopped

1 bunch green onions, chopped

14.5 ounce can garbanzo beans, drained and rinsed

1/2 c. fresh parsley, chopped

1/4 c. fresh mint, chopped

1/2 c. lemon juice

1 T soy sauce

Tabasco sauce

freshly ground pepper


Place the water and quinoa in a saucepan, bring to a boil, reduce heat, cover and cook for 15 minutes, until water is absorbed. Remove from heat and set aside.


Meanwhile, combine the vegetables, beans, parsley and mint. Add the cooked quinoa and mix well. Add the remaining ingredients and toss well to mix. Cover and refrigerate for at least 2 hours before serving.


NOTE: I love this super healthy salad.  It keeps well in the refrigerator for many days. Add some fresh fruit for a perfectly balanced vegetarian meal.


PE03257A.gif (4096 bytes)   From My Mailbox

          Join the Conversation

  Betty.  Thanks for the Creamy Avocado Dressing idea.  My family loves it. /s/ Susan K


Betty. After years of receiving your newsletters, I still look forward to reading each one and learning new things. Thank you so much.  /S/ Carolena V.


Thank you Susan and Carolena, and all the other readers I had correspondence with during the past month.  I had a lovely Skype consultation with a young man in India who is newly diagnosed with PPMS.  Here's a note I received from him a couple of days after our Skype conversation.


Hello Betty It was a wonderful experience talking to you yesterday and it really boosted my morale after a detailed discussion on my several queries which were beautifully clarified by you. Yes, agreed there was some network issue on our end but all’s well that ends well. Looking forward to seeing you in next 2-3 months as discussed yesterday for another Skype video conference which was recommended by you and I also think that it will be very good and helpful for me. I must say that you are doing a terrific job to mankind and keep continuing the good work as it really helps a lot to overcome from this disease and gives positive thinking and hope to the patient. All the best! Have a good day and thanks. Regards, /s/ Ajay A., Delhi, India


Hi Betty.  You always make healing seem so simple and easy. Thanks so much for all I have learned from you.  You give me courage to keep trying and believing. /s/ Gerald P


Thanks for your note Jerry.  Healing is really very simple, but I never want to give the impression that it is necessarily easy. I always remember what I learned early on in my own healing journey from Dr. Wayne Dyer. In one of his early books, "Real Magic," he talked about satori, that is instant awakening (healing). But he then said that it can take us years to reach that instant. He then assured us that it is our choice when that instant occurs. I hope this helps.

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 again, 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 CONTRIBUTION to help keep them coming to you. To those very special people who made a contribution this month, thank you very much.

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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 resilient and intelligent; it absolutely evolved to be self-healing.

Until next month, Happy Summer. YEH!!  Be kind to yourself and stay cool.

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.