Journey to Wellness    November 2011     THE GOOD NEWS, NATURALLY HEALTHY NEWSLETTER

	My View
	Procrastination
	Bon Appétit - Healthy Food Tips and Recipes             Superfoods                   The Deen Bros. Lighter Chicken and Dumplings             Trader Joe's Cooked Kale              Savory Carrot Soup
	Focus on Exercise
	Are You a Couch Potato - A New Way to Look at Exercise
	From My Mailbox
	Research News
	Breakthrough - FONAR Upright MRI for MS
	CCSVI Happenings             Massachusetts New Discoveries: New Questions - CCSVI             Canadian Feds Approve Clinical Trials            Montel Williams CCSVI Update
	Featured Books, DVD Exercise programs and Videos

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______|______|MY VIEW|______|_____|___

PROCRASTINATION - Enemy No. 1

 

I have decided to declare this anti-procrastination month.  What gives me the "authority" to make this declaration?  No one gave it to me - I just took it!

 

Procrastination will defeat us in reaching our goals if we allow that to happen, but it can be defeated. How does one defeat procrastination? ― one day at a time!  Then another, and another, until it becomes a habit. That is how we create a ritual - same time, same place, same activity, etc.  And a ritual is essential to making lifestyle changes.
 

        We tell ourselves that we don't have time to exercise.

        We convince ourselves that we can't afford healthy organic food.

        We tell ourselves that we simply can't learn to meditate.

 

These are simply lies that we tell ourselves to justify our procrastination.  I only  know that when we wake up, that is wake up to who we truly are, we will be able to get beyond the excuses.

 

I will not insult you  by telling you this is easy.  As I so often say, it is simple, but its execution on a continuing basis is not easy.  Probably because in order to succeed we must fight human nature.

 

It  is important to tell you that I do not have all the answers.  I fight the same human-nature demons you do.  But I have had success in overcoming most of them most of the time.  AND YOU CAN DO IT TOO!  And I absolutely know that you will overcome your demons when you truly make up your mind to do that.  I also know that you will not succeed until you make a firm, unequivocal "I will until" decision to succeed.

 

I suggest we all set a goal in one particular area of our life  ̶  be sure to set a time limit  ̶  and get started.  Make your goal big enough to challenge you, but not so big that you cannot believe in succeeding.  And remember  ̶  just one goal at a time.  Setting too many goals at a time is a guarantee of failure.

 

We recently lost a giant in American industry, Steve Jobs, CEO and founder of Apple.  Steve was truly a unique individual.  Here is one of my favorite quotes from him:

     

"If you knew that today was the last day of your life, would you
still be doing what you are doing?  If not, why not?"

 

Actually today is the only day we have, anyway.  Why do we forget that?  All life is merely stringing together a series of todays.

 

 

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Do you enjoy reading this free on-line newsletter? Do you appreciate the fact that there are no sponsoring commercial ads cluttering the pages of the newsletter and website? Then please consider making a contribution to help sustain them.  I have always wanted Betty's house to be commercial free, and that is still my intention.  Nevertheless everything connected with the website and newsletter costs money, and over time I learned that I could not do it alone.  I cannot say strongly enough how appreciative I am for those of you who help make the newsletter and Betty's House possible.  Thank you just doesn't seem adequate to express how grateful I am.

When I learned to make short motivation videos for my personal use I showed them to friends and everyone wanted one.  Out of that came the idea of offering them as a premium when someone makes a donation of $25.00 to this newsletter and the work of Betty's House . . . Life After MS.  I then spent many, many hours over several months developing several of the videos. 

I call them LifeDesign Videos, and since I introduced them the response has been very gratifying.  Each video is from 4 to 5 minutes in length and incorporates affirmations and appropriate images, backed up with motivational music.  Two are currently offered:  Spirituality and Health and Weight Loss.

Help keep this newsletter thriving by making a donation and I will send you
a "thank you" video today.

→  YOU MAY WATCH A SHORT SAMPLE VIDEO BY CLICKING HERE.  ←

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for download directly from my website, and you are still accessing them only from
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FOR ADDITIONAL INFORMATION ABOUT THE VIDEOS, CLICK HERE.

You may mail your contribution to Iams House, 139 Inner Circle, Davis, CA  95618, or use credit card or Pay Pal at my on-line shopping cart here.  When making your contribution through the shopping cart, please indicate under "shipping instructions" which video you would like to receive. The on-line shopping cart makes it very easy.   You will receive instructions, normally the same day, for downloading directly from my website.  If you send a contribution by mail, please be sure to include your e-mail address and video selection.  Your contributions make the website and this newsletter possible.

1. Archives of recent issues of Journey to Wellness are always available here. If you are a new subscriber I suggest you take one archived issue each week and really study the material covered.  Over a period of a year Journey to Wellness covers just about every aspect of the healthy natural lifestyle that I recommend. 

If you wish to send an e-mail to me, please be sure to use the following as the subject: From a Newsletter Subscriber and your e-mail won't be lost in the never-never land of spam.  

   Bon Appétit - Healthy Food Tips and Recipes

SUPERFOODS

I know, it seems like everybody today has a different list of superfoods, but this one caught my eye on the Huffington Post.  How many of these do you include in your daily meal plans?

            Sweet potatoes                                Dried cranberries

            Kale                                                    Oatmeal

            Whole eggs                                      Low fat milk

            Pinto beans                                      Black tea

            Canned salmon                              Mango
 

The Deen Bros. Lighter Chicken and Dumplings

By Bobby and Jamie Deen

350 Fewer Calories

30 g Less Fat

    8 skinless boneless chicken thighs, trimmed of all fat

    1/2 t. salt

    2 t. canola oil

    1 onion, chopped

    1/2 pound cremini mushrooms, sliced

    2 carrots, chopped

    2 celery ribs, chopped

    2 T all-purpose flour

    3 c. reduced-sodium chicken broth

    1 c. frozen peas

    1 2/3 c. reduced-fat buttermilk baking mix

    2/3 c. fat-free milk

    1 T chopped fresh parsley

Sprinkle the chicken with the salt. Heat the oil in a nonstick Dutch oven over medium-high heat. Add the chicken and cook, turning occasionally, until browned, about 5 minutes. Transfer the chicken to a plate.

Add the onion, mushrooms, carrots, and celery to the Dutch oven. Cook, stirring occasionally, until the vegetables begin to soften and brown lightly, about 8 minutes. Stir in the flour and cook, stirring constantly, 1 minute. Return the chicken and any of its juices to the Dutch oven. Add the broth; bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 15 minutes. Stir in the peas.

Meanwhile, to prepare the dumplings, combine the baking mix, milk, and parsley in a medium bowl until a soft dough forms.

Drop the dough, by tablespoons onto the simmering stew. Reduce the heat and simmer, uncovered, 10 minutes. Cover and simmer until the dumplings have doubled in size and are cooked through, about 10 minutes longer.

Prep Time: 15 min - Cook time: 50 min - Servings: 8
 

NOTE FROM BETTY: Now that I have given you the Deen brothers recipe, here is how I tweak it for a single lady cooking most often for one person. I buy a precooked rotisserie chicken at the supermarket. If it is a big bird I use a quarter of the chicken in this recipe. If it is a smaller bird I use one half of the bird. I just cut it into bite-sized chunks, and otherwise follow the recipe. I reduce all the additional recipe ingredients to about half. Since I don't particularly like peas, I leave those out!

I also add a bay leaf for more flavor (be sure to remove the bay leaf before serving - You wouldn't want to bite into that).  You may also use prepared biscuits from the deli case at your supermarket.  Then cut the prepared biscuits into halves or quarters and drop them into the simmering chicken stew.

Chicken and dumplings are one of my favorite comfort foods from my childhood. When my mother used to make it she most often bought a hen from a local poultry farm, and even dressed the bird herself before simmering it for a very long time before making her dumpling recipe. Only "city people" could go to a market and buy fresh chickens ready to cook.  She also made her dumplings using buttermilk biscuit dough that she made from "scratch," then rolled out and cut into squares. This recipe brought back lots of memories from my early childhood.

Chilly fall days are the perfect time to enjoy traditional chicken and dumplings.  Enjoy.

KALE is one of the "superfoods" listed above, and I have really been making an effort to add it to my diet, even though I don't particularly care for the taste.  Actually it has only been in the last year or so that have even heard of kale.  We have a new Trader Joe's in my town and in a recent flyer there was an ad for a cut, cleaned ready-to-cook 10 oz. bag of kale.  I looked it up in the store and discovered that the 10-oz bag is surprisingly big, and on the bag were instructions for cooking it.

Here's the recipe:

TRADER JOE'S COOKED KALE

The bag says 3 servings, so I cooked 1/3 of he bag, and used about 1/3 the amount of the other ingredients.

1.  Heat 2 T olive oil in a large saucepan over medium heat, add one cup water or broth and kale, and toss to combine.

2.  Cover and cook for 5 minutes, adding more water or broth as needed to keep kale from sticking to the pan.

3.  Remove lid and continue to cook, stirring until all the liquid has evaporated.  Salt an pepper to taste and serve.

I used chicken broth, which seasoned the Kale nicely and I loved it.  So much so that I cooked another third of the package the next day.  I have since also prepared it with a  couple of pieces of bacon for seasoning.  I fried 2 slices of bacon, drained the bacon on a paper towel, then added the chopped kale and broth to the bacon drippings, and as soon as the kale was done I added the crumbled bacon and salt and pepper before serving.  Each way of serving the kale I added fresh grated nutmeg just before serving.   I always use this flavor trick with ALL greens.

If you have been looking for a tasty way to serve kale, try one of these.  I actually look forward to fixing them again.

DID YOU KNOW:  Kale is a form of wild cabbage.  Who knew!  It also has one of the highest nutrient contents of any veggie. 

SAVORY CARROT SOUP

I love soups, and carrot, sweet potato, and especially pumpkin are three of my favorites.  They are equally good served hot or chilled.  Try making this recipe with canned pumpkin and pumpkin pie spices to taste.  It is a great addition to Thanksgiving.

1 T extra virgin olive oil
            about 1 pound carrots, cut into small pieces
            1 large potato, cubed
            1 medium onion, chopped
            1 t. tarragon
            about 3 c. vegetable stock
            1/2 c. orange juice
            salt to taste
            cinnamon and/or nutmeg to taste (optional)
            chopped fresh parsley, scallions or a dollop of sour cream to garnish 

Heat the oil in large saucepan over medium heat.   Add carrots, potato, onion and tarragon.  Toss and cook for about 5 minutes.   DO NOT BROWN.  Add the vegetable stock, lower the heat, and simmer for about 30 minutes until the vegetables are tender.  Allow to cool and then puree in a blender or food processor.  Then add the orange juice, salt to taste, and garnish.  This makes four hearty servings.

   FOCUS ON EXERCISE 

You cannot overcome any health challenge without keeping your body fit.  Through the 17 years since I was diagnosed with PP MS, I have studied diligently how to help my body heal itself.  The first important thing I discovered is that healthy exercise need not involve jumping about as we commonly think of "aerobic" exercise.  All it takes is increasing the flow of oxygen in our body.  The easiest way to accomplish that is through breathing exercises.

Years ago when I discovered that my (at that time) obvious limp was greatly improved by my daily Qi Gong exercise routine (Tai Chi/Qi Gong for Seniors routine by Mark Johnson featured in this newsletter) I began to seriously explore how that could be.  In yoga our chi is identified as prana, and religionists call it the soul.

I learned that whatever we call it, our chi is an innate creative spark of life-force energy with which every one of us was born.  When that energy is blocked for any of various reasons we create an unhealthy body reaction or dis-ease, which is the basis for all ancient Chinese medicine.  I also discovered that I could physically feel the movement of the chi in my body, and that was/is the reason for that early experience of reversing my right leg limp.

I have now been a serious student of Qi Gong for the past 16 years and still make this practice part of my daily routine.  Qi Gong is the healing form of Tai Chi, developed by ancient Chinese medicine practitioners.  Still today it is practiced all over the world.

I continue to study this theory of dis-ease, and how the flow of chi in our body is involved in creating a healthy healing environment. I have learned that deliberate breath exercises and very simple self-massage increase the flow of our chi.

In Mark Johnson's Tai Chi/Qi Gong for Seniors routine he teaches proper breathing techniques, and one section is devoted entirely to self-massage.  It is so incredibly effective and easy.  AND ANYONE CAN DO IT,  EITHER STANDING, SITTING, OR LYING  DOWN.  This self-massage is both external (on the face, ears, arms, legs, and hands and feet), as well as massage of the internal organs by massaging the abdomen.

You can do a two to three minute massage break, anytime and anywhere, during the course of your day.  If you do nothing else but massaging your arms and legs, following the pattern of how the energy flows in your arms (down the inside, up the outside), and legs (down the outside and up the inside) you will immediately experience increased energy.  Begin and end your self-massage by inhaling deeply and exhaling as slowly as possible.

It is not my intent to negate the power of Yoga for MS.  If you are looking to build or rebuild strength, Shoosh Crotzer's DVD program is the best. I discovered Shoosh's video program a couple of years after beginning my Qi Gong practice, and for quite a few years I did both.  At this stage of my life I must be selective and I personally cannot do floor exercises without nausea.

I have always and still do consider the Yoga for MS routine to be best for strength and stress reduction, and Tai Chi/Chi Gong for healing.  Both have been profoundly effective for me.  If this is a new concept to you, I suggest you begin with the Qi Gong routine, and then later add the Yoga for MS program. 

Every body will benefit from the simple, easy-to-learn Qi Gong Mark Johnson teaches.  I encourage you to get started living in the moment, stop procrastinating, and get with the program.  You  ̶̶  and your body  ̶  will be glad you did.  After all, the house you live in , YOUR BODY, is the only one you are going to get in this lifetime.  Doesn't it make sense to take good care of it?

I absolutely know for sure that your body will thank you!

   Are you a Couch Potato? - A new way to look at Exercise

While surfing the Internet recently I came across an exercise tip that I think is powerful.  Here is a summary that I hope you will all find helpful.

Fact one:        The average person watches three hours of TV per day

Fact two:        Most are getting little or no exercise during that time.

Fact Three:     Out of a half hour TV program approximately 10 minutes are commercial announcements by the station/network we are watching.

Fact Four:       If we will just train ourselves to stand up during these commercials announcements and walk in place for the duration of the commercials, during any three hours of TV viewing we will have walked for an hour. 

I have been experimenting with this for the last few days, and I am amazed at how easy it makes fitness.  Even if you only walked in place for half of the commercial breaks, your body would become fit in a very short period of time.  What if you are sitting in a wheel chair?  Just move your arms and/or legs about as much as you can (even if it is just one arm or leg) and you will experience improvement

  FROM MY MAILBOX

   Hi Betty,

How would you summarize our personal Internal Guidance System (IGS)?  Thanks for all you share.  /s/ Joy H.

Very good question, Joy.  Our IGS is the still small voice that resides inside each and every one of us.  The trick is to teach ourselves to tune out the mind chatter so that we can tune in to our innate inner voice.  Sometimes we call that voice our intuition, but whatever we choose to call it, it is first and foremost the energy that powers and permeates each and every one of us, and that connects us to everyone and everything in the Universe.  Once we really realize that, we are able to comprehend how truly powerful we are.  Dr. Wayne Dyer refers to "satori" meaning instant awareness.  He goes on to say that it always happens in an instant, but that many times it takes us years to get to that instant. 

  Hello Betty.  Thank you again for the very generous amount of time you spent in our consultation.  I liked the way you had me fill out the questionnaire prior to our talk.  It really helped me to focus on just what I wanted to ask you.  Thanks so much.  Blessings to you.  /s/ Jackson K.

Thank you Jackson.  I enjoy one-on-one consultations probably more than anything else I do.  They seem to work especially well for people who are newly diagnosed, or who have become "stuck" in their journey.  I think I function best in the role of a "coach."  And sometimes just having someone to verbalize your feelings to is very helpful.  Thank you again for writing.

    Grandma,

My book is Chris Walker, the Spark of Infan, not Chris Weber (he was a basketball star)!!  /s/Zach

I owe my grandson a big apology.  Even though I completely edited Zachary's newly-published book, Chris Walker - The Spark of Infan, I somehow gave it the wrong name in my last newsletter.  So I will try to make amends and repeat the information about Zach's book.  It really is a very exciting story. Here is an editorial review by Kindle:

   Research News

Breakthrough in Multiple Sclerosis Achieved by FONAR UPRIGHT MRI Announced at UC San Diego Medical Center

MELVILLE, NY, Oct 11, 2011 (MARKETWIRE via COMTEX) -- FONAR Corporation FONR -0.59% , The Inventor of MR Scanning(TM), said today that the announcement of the "Major Diagnostic Breakthrough in Multiple Sclerosis Achieved With Advanced UPRIGHT(R) MRI" was first announced at a Radiology Department Grand Rounds at the University of California San Diego Medical Center. Raymond Damadian, MD, president and founder of FONAR delivered the Grand Rounds to the assembly on October 4.

William G. Bradley, Jr., MD, Ph.D., FACR, Chairman of the Department of Radiology, and a Professor of Radiology at UCSD School of Medicine introduced Dr. Damadian to his colleagues at Grand Rounds. Dr. Bradley said, "Dr. Damadian has shown that 8 patients with MS had degenerative changes in their cervical spines which impinged on the spinal canal and limited the pulsatile, to-and-fro flow of cervical CSF over the cardiac cycle, as demonstrated on UPRIGHT(R) MRI. His hypothesis that increased resistance to outflow of CSF is linked to the etiology of MS has some similarities to Dr. P. Zamboni's hypothesis that MS is due to the impeded outflow of venous blood from the brain due to dural sinus stenoses. In both theories, increased resistance to outflow of either CSF or venous blood would be expected to modify the intracranial pressure wave over the cardiac cycle. While both theories need to be further tested with larger controlled studies, it is intriguing that they seem to invoke similar pathologic changes. Whether these changes are etiologic in all cases of MS remains to be tested."

Dr. Damadian delivered the approximately 60 minute lecture to the group at Grand Rounds. He showed many of the 79 MRI images that are part of the publication titled "The Possible Role of Cranio-Cervical Trauma and Abnormal CSF Hydrodynamics in the Genesis of Multiple Sclerosis." This article has just been published and appears in the latest issue of the journal Physiological Chemistry and Physics and Medical NMR (Sept. 20, 2011, 41: 1-17). It is co-authored by Dr. Damadian and fellow MRI researcher David Chu, Ph.D.

The announcement of the "Major Diagnostic Breakthrough in Multiple Sclerosis Achieved With Advanced UPRIGHT(R) MRI" was made on October 5, 2011 and can be seen at: www.fonar.com .

The complete study that led to the diagnostic breakthrough in multiple sclerosis can be accessed at: www.fonar.com/pdf/PCP41_damadian.pdf

About William G. Bradley, Jr., MD

CCSVI  HAPPENINGS

11-12-11

New Discoveries: New Questions - CCSVI (Chronic Cerebrospinal Insufficiency) & MS

“Our findings showed a positive association between chronic cerebrospinal venous insufficiency and multiple sclerosis. However, poor reporting of the success of blinding and marked heterogeneity among the studies included in our review precluded definitive conclusions “ Dr. Andreas Laupacis, St. Michaels Hospital.

Come and hear leading medical and scientific professionals discuss recent research, current key questions, and concerns related to Chronic Cerebrospinal Venous Insufficiency (CCSVI) and Multiple Sclerosis (MS).

Moderator: Dr. Ducksoo Kim, Boston Medical Center

E. Mark Haacke Ph.D. Director of MR Research Facility

A world-renowned MRI physicist at Wayne State University, Dr. Haacke has compiled a series of MRI scans designed to comprehensively evaluate the cerebral venous drainage system and the status of MS lesions.  In addition, the Haacke protocol, is a functional MRI test that looks at the blood flow within the brain.

Dr. Gary Siskin M.D. Interventional & Vascular Radiology

Dr. Siskin’s team is leading a clinical procedural trial at Capital Region Medical to determine if venous angioplasty is an effective treatment for chronic cerebrospinal venous insufficiency (CCSVI). In this condition, areas of narrowing or blockages are present in the internal jugular or azygos veins (veins which drain blood from the central nervous system) and these blockages may be associated with symptoms classically attributed to MS.

The Bicon Building, 501 Arborway, Jamaica Plain, MA www.idcboston.com/map.html

11-12-11 Saturday 9:00 check in/coffee 10- 12:30

R.S.V.P. by 10/31 oronte@comcast.net 781-385-9127 INFO www.ccsvi.org

“..., I'm a little more willing to accept that maybe there is something there."

Dr. Andreas Laupacis, St. Michaels Hospital, MSN.com

“We need to work together to encourage a united message for the MS world”

Dr. Jack Burks, chief medical officer of the MS Association of America

NOTE FROM BETTY:  If you have an interest in CCSVI, and you are anywhere near Jamaica Plain, MA on November 12, I hope you will will be able to attend this very important presentation.  Even if the RSVP date has passed, give them a call.  Perhaps they will have room for you.

CANADIAN FEDS APPROVE CLINICAL TRIALS FOR CCSVI MS TREATMENT

          Check out this posting in the CCSVI blog.

          http://ccsvi-ms.ning.com/profiles/blogs/feds-approve-clinical-trials-for-controversial-ms-treatment

MONTEL WILLIAMS CCSVI UPDATE:

          I know that many of you have been anxiously awaiting news from Montel Williams regarding his CCSVI intervention. 

          There is a new Canadian TV interview with Montel that gives his experience.  I found it very interesting, and I think you will also. 

          Here's the link:

          http://www.ctv.ca/CTVNews/Health/20111023/montel-williams-ms-111023/

My thanks to our friend Karen for sending this along.

   Featured Books, DVD Exercise Programs and Videos

Please, everyone, do not sit around and wait for testing and treatment if warranted for CCSVI.  Even if that becomes the standard MS treatment down the road, you need to get moving and improve your quality of life NOW.  Even those who have the corrective procedure done still have to work to recover their quality of life. 

How do you do that? I suspect that you already know. Start a simple daily meditation ritual, and move your body with healthy exercise and breathing exercises.

Oh you say you can't exercise? Excuse me, but that is rubbish. There is no such thing as a person who can't exercise. You can do a very effective exercise program sitting in a wheelchair, or even lying in bed.  You just begin with some simple deep breathing and very simple arm movements. EVERYBODY CAN IMPROVE HIS/HER BODY WITH A COMMITMENT TO EXERCISE.

If you don't have them, order Yoga for MS (for strength) and/or Tai Chi/Qi Gong for Seniors (for healing) or  Gentle Fitness (for overall fitness) and get moving. PLEASE DO NOT WAIT!  Then pick two or three things from one or two of these programs and get started. Soon you won't believe what a tremendous improvement you will experience. The only thing hindering you is your own lack of enthusiasm and passion. There is no person who cannot improve the quality of his or her life with exercise.  Just get moving!

I absolutely know that one of the primary reasons I live a normal, healthy life today is because of these exercise programs.  Come on. Get started today! 

CHECK OUT THE DETAILS OF THESE EXERCISE
VIDEO PROGRAMS AND FEATURED BOOKS HERE

To all my readers in the United States, I hope you have a lovely Thanksgiving holiday, surrounded by those you love.  And please remember to tell those close to you how much you love them.  There are some things for which there is never a second chance in this lifetime.  Because Thanksgiving was my son Kevin's favorite holiday, and also because he moved on to his next experience just five days before Thanksgiving in 2006, this time of the year I am acutely aware of the importance of saying "I love you" to those we love.  What I would give for one more chance to share those words with Kevin. 

 

That's all for now.  If you have an interesting question or story to share, please don't hesitate to write to me.  If you have a photo, send it along and I'll share it with your e-mail.

 

Enjoy these lovely fall months.

 

Sincerely,

Betty

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, AND I HAVE DEVELOPED A PROGRAM THAT HAS KEPT ME SYMPTOM FREE FOR A LOT OF YEARS NOW SINCE PRIMARY PROGRESSIVE MS FIRST MADE ITS APPEARANCE IN MY LIFE.

TO BETTY'S HOUSE