New Classic Lightened-up Meatloaf
Food Network’s nutritionist Ellie Krieger
1 T olive oil
1 small onion, diced (1
8 ounces white button
mushrooms, finely diced
1 small carrot, finely
2 T tomato paste
1/2 t. dried thyme
1 clove of garlic, minced
3/4 t. salt
1/2 t. freshly ground black
1 1/2 pounds extra-lean
ground beef (90% lean or higher)
3/4 c. quick-cooking oats
2 large eggs, beaten
2 t. Worcestershire
1 8-ounce can no-salt added
1 T prepared mustard
1 T molasses
oven to 350 degrees. Heat the oil in a large skillet, add the onion and
mushrooms and cook until the liquid is evaporated and the mushrooms begin to
brown about 8 minutes. Stir in the carrots, tomato paste, thyme and garlic and
cook, stirring, 2 minutes more. Allow to cool completely.
In a large
bowl combine the beef, oats, eggs, Worcestershire sauce, mushroom mixture, salt
and pepper. Mix until just well combined. Transfer the mixture to a 9x13 inch
baking dish and shape into a loaf about 5 inches wide and 2 inches high.
In a small
bowl whisk the tomato sauce, molasses and mustard and pour over the meatloaf.
Cook until a meat thermometer registers 160 degrees, about 60 minutes. Remove
from the oven and let rest 15 minutes before slicing.
Size: one 1-inch thick slice. Per Serving: Calories 250
Note from Betty: I grew up in a household
where we had meatloaf about once a week, and it is probably my favorite comfort
food. When I saw Ellie prepare this on TV a couple of years ago, I tried it and
was blown away at how tasty it is, and how much healthier it is than my mother’s
with a lovely steamed vegetable, perhaps some smashed red potatoes with the
skins on, and a light salad, for an awesome dinner. For myself I make two
loaves and freeze one for cooking another day. I hope you will all try it. Note
that it is gluten and dairy free.
Follow-up re LifeDesign Videos
Thank you to all of you who have
written about the LifeDesign motivational videos. I listen to and watch a
couple of them every day, right along with you. Remember that I originally
learned to make them just for my own use. A few things I need to share
with you about them:
may now be downloaded directly to your computer's desktop from my website.
If you have the YouTube version and would like the new one so that you can place
it on your desktop for ease of playing, just send me a note and I'll send it to you right away.
2) Increase the
size of the YouTube image: I have also learned that if you double
click on any YouTube video image it will fill your entire monitor screen.
3) I am in
the last stages of completing a new video called Creating Health which is
all about creating health and healing.
If you have been putting off ordering the
Yoga for MS DVD program, now is a give yourself that special gift.
Throughout the month of February I will include a LifeDesign Video of your
choice with each Yoga for MS DVD.
MY E-MAIL BOX
the frozen North East. I must echo what others have said and thank you for
the lovely Health and Weight Loss video. I have had it for about a month,
and it is really working. Bless you for all that you do. You are
truly inspirational. And thanks for all the information on CCSVI. I
am anxious for the day when we will have the total picture. Thanks for
sharing Thomas K's note last month. I agree that something must change
inside in order for change to take place outside. I have fallen off the
wagon so many times in the past, but now I'm back on track, thanks to your
coaching, and determined to stay there. /s/ Cindy S.
What a lovely
note, Cindy. It certainly speaks for itself. You and Tom are so
right - change must first take place on the inside before it demonstrates on the
outside. Blessings to you in 2011.
The following note is from a
subscriber who has been with me almost from the first issue of Journey to
Wellness, about 14 years ago. We have had a few e-mail exchanges over the
years, as we have both weathered the storms of life. I just thought I'd share
her note with all of you.
NEW YEAR, BETTY! I hope your holidays were good ones! I've been receiving your
"Journey to Wellness" newsletter since the very first issue! It's been
tremendously helpful for me, not only through the many, many great articles in
each issue, but also it was so good to be in "contact", through you, with all
your subscribers, and to know that I wasn't alone in my battle with MS. Many,
I've had this
disease for at least 25 years, and have gone through the many ups and downs
of MS. My husband suddenly passed away last March. As you know, afterwards I
went through the most stressful point in my life! But, like you, I made it
through! I am now in a senior residential facility and have not been this
happy in a long while! It's full of "normal" (non-MSers) seniors, who are
happy, healthy, and very active! They accept me, just as I am (wheelchair and
all)! I'm in an exercise program which meets every other day for an hour.
Please emphasize to all your readers, again, the importance of exercise! I
really and truly feel that the exercise I am taking is the major reason for my
happy outlook on life now!
I hope 2011
will be a good year for you. Sincerely, /s/ Liz S.
Thank you Liz for your note. I’m glad
to hear that you are finding your way back after losing your husband. I know
that must have been very difficult. The most stressful and dark experience of my
life was the grief of losing my only son four years ago. But I promise you, the
sun does shine again. It is good to know that you have found a new “family” in
the new community where you live. I am so glad that you are participating in a
continuing exercise program. I absolutely know that the best thing one can do
for MS is a committed exercise program!
I too have
benefited greatly by being in contact with my world-wide MS family through my
website and newsletter. If I have been helpful to you, please know that all of
you have also been helpful to me. I don’t know how I would have ever gotten
through losing my son without my MS family. Just as I have learned that I am
never alone, hopefully I have been able to help many of you know that you are
not alone either.
for your lovely note.
your newsletter is full of great information. I am following the CCSVI and have
read all that you posted. I'm pleased to see that Direct-MS.org is matching
fundraising efforts. After reading the story of the Hubbard family and
understanding more about how a scientist's son was helped by the procedure and
the test that they could perform to see "normal and abnormal," plus the clear
changes from their son after the angioplasty I can see how valid and important
this can be. Now this brings me to wonder what is the long term prognosis. Is
there is a process going on within the body causing this venous insufficiency
could that be similar to what occurs in heart disease and will it come back if
changes in diet are not made? Clearly with such dramatic results having the
procedure is a starting point for those who demonstrate having this condition.
I also think I understand, though I'm not totally clear, the posts about how
fundraising dollars are being spent, in particular by the NMSS. I would like
to share that I am not impressed by the work of this organization. I was asked
to leave two support groups sponsored by them because I was "doing well and
demoralizing those critically ill". I simply shared my experiences with
dietary and other changes, never criticizing others who came every week to tell
the same "poor old me" story. No one at the MS society local chapter would
consider the merits of what I was doing. After several years of doing the MS
Walk I asked to do the bike ride and was told if I could raise the $500
participation fee, ok. I explained that due to having MS I had not been
employed full time and would have others on my team raise funds. The response
was "no one with MS could do the ride anyway." I really don't want this kind
of disempowering leadership at the head of such an organization with so much
power. They seem to be "tools of the pharmaceutical industry, too".
/s/Mary C. Cary, NC
Thanks Mary for your positive comments about the newsletter. CCSVI has
really intrigued me ever since I first became aware of Dr. Zamboni and his work.
If you are a long-time reader of Journey to Wellness, you know that I have for
many years not accepted the prevailing allopathic medicine "wisdom" that MS is
auto-immune, with a probable viral cause. I have always believed that
there was something else involved in the development of MS neurological
symptoms, which can vary widely from one person to another.
A few things I have
come to believe for sure, based on not only my own experience but that of a lot
of others who have come along on my own journey to overcome my PP MS.
I KNOW FOR SURE that
exercise works. Why? It improves circulation!
I KNOW FOR SURE that
our body’s immune response is our innate first line of defense against bacteria
and viruses, and it makes no logical sense that it would “attack” any part of
I KNOW FOR SURE that
fats play some role in the development of MS. (Dr. Swank proved that many years
I KNOW FOR SURE that
there is a high percentage of familial predisposition to develop MS in some
families such as mine, although this does not apply to over half of people who
I KNOW FOR SURE that
developing a meditation ritual has a very positive effect on MS symptoms
(relaxation plays a positive role in all self-healing.)
From the above I have
concluded that the commonly accepted etiology of MS had it all wrong. I
developed my belief about the immune response after an extensive conversation
with a Ph.D. medical researcher about what the immune response is and how it
works. She rather quickly convinced me that there is no such thing as an
auto-immune disorder (where the so-called immune system attacks some part of the
When I added all the
above to my strong belief that our human bodies are designed to be self-healing,
I zeroed in on how to support that natural, innate self-healing ability. That
is what lead me to the program I developed for myself, and that has made me
symptom-free today. It will take more research and the accumulation of more
positive results from the angioplasty before we can answer conclusively the
what, how and why questions regarding CCSVI. It appears that there is a genetic
component. There may also be a dietary component, such as in heart disease. My
guess is that by the end of this year when some of the early studies will be
concluded we will have more definitive answers to those questions.
Regarding the use of
NMSS research dollars, the post I quoted from Denise Manley related to her
disdain for how and whose research is being funded. You can learn a lot by
following her posts on Facebook (“Gabbycats”). She was one of the first people
to have the corrective procedure successfully done in the United States, and is
devoting much of her time to getting the word out.
It is interesting to
read your experience with support groups. I have never believed in them for
most people. Neither do I believe in the MS Walks, etc. Most of the money is
donated by people who have MS and who are struggling just to pay for the basic
needs of life. That is true of not only the NMSS but also the Cancer and
Diabetes associations, as well as many others. I fear that they primarily exist
to perpetuate themselves and to support the pharmaceutical industry. And when I
read about many of the studies they fund, I am often appalled. They seem to
have very little if anything to do with what causes MS.
As you can see Mary,
you and I certainly agree on the merits – or lack thereof – of the NMSS. But
many people continue to believe that NMSS-funded research will find a “cure” for
MS. My feeling about that is how can they find a cure for something that they
can’t even define nor find a cause for after many, many millions of research
dollars spent over at least a century.
I certainly don’t have
the answers, but I for sure know that the NMSS and the pharmaceutical industry
DO NOT! At the least I can say that I have personally reversed PPMS, and they
have not!! Thank you again for writing Mary. Hopefully we are going to
have more answers than questions on what causes the potentially devastating
symptoms doctors call multiple sclerosis.
follow-up note Mary wrote:
I agree with your certainties and have done them myself. One implied point is
the unwavering belief in wellness and willingness to commit to it. So many
people who may not have symptoms lead lives that are not disciplined in terms of
what they want and their own responsibility in making that happen from within.
It is like people who decide to be doomed based on genetics, we know of many
people who alter this course by taking a different position. Circulation, air
and breathe are so key! It is a joy to have a like minded and very articulate
spokesperson in you. The surgery may correct something significant and I have
to believe that alone it is not the "answer" entirely, but it is promising.
All I can say, Mary, is AMEN!
Please define exactly what you mean by "ritual." /s/ Charles R.
I simply mean a regular routine of practices that one does every day, usually at
the same time. Once we make that routine a habit (or ritual), then we no
longer have to think about whether or not we are going to do it. For
instance, every evening just before I go to bed I do half an hour of Qi Gong.
My morning ritual includes half an hour of meditation, just as regularly as
washing my face and brushing my teeth. I never have to ask myself if I am
going to do either my morning or evening routines. They are just
automatic. That is what I mean by committing to a ritual. I hope that
helps. Thanks for writing Charles.
PLEASE NOTE: I was inundated with CCSVI mail this month . . . many dozens
more than I can quote here. If you didn't get a personal response from me, please
remind me. Thanks to all of you who wrote.
Spotlight on CCSVI
Thanks to a Journey
to Wellness reader I was able to connect with Michelle Brown, Vice President of
the CCSVI Alliance, a non-profit organization whose Mission Statement is:
promotes education and research about CCSVI and its relationship to Multiple
Sclerosis (MS) by providing objective information to the MS community,
supporting medical investigations of CCSVI, and fostering collaboration among
patients, advocates, and professionals. Michelle and I had a long and far
reaching talk about everything from her and my MS stories to the present state
of what we know about CCSVI."
The CCSVI Alliance
www.CCSVI.org, has a great deal of very interesting and helpful
information. Be sure to check out the rather extensive information under the
Helping Myself main menu. It is divided into three areas, “Discussing CCSVI with
Doctors,” “Endothelial Health,” and “Finding Treatment Providers.”
I was especially
intrigued by the long article on the role endothelium health plays in this whole
picture. Since this is a new area of information to me, I learned a lot from
this article. Rather than quote bits and pieces, please take the time to study
all this information. The thing that intrigues me the most is how it relates the
interconnectedness of many different health issues, not just MS.
I was intrigued by a
quote from Dr. Michael Dake of Stanford University Medical School, one of the
pioneering physicians working to develop a successful corrective procedure for
CCSVI. He said:
"In my view venous obstruction is a promoter for MS,
like many other things are promoters for ms . . .
but what has people excited (about CCSVI )
is that it is reversible."
I have written and
rewritten condensations of the information from the Alliance website, as well as
other CCSVI information, but I
cannot do justice to these materials. You must take the time to read through the information. the Alliance
website is very well done, and I’m sure you will find it as interesting and
informative as I did. It is a very professional, beautifully done and well
organized, and you will have no trouble maneuvering through the site.
I salute those
courageous people who are working to disseminate vital information about CCSVI
and to help people who need to evaluate corrective procedures and service
providers. I really believe that people who live with the daily challenges
MS brings have literally risen up and forced the medical community to study this
issue. Many have been guinea pigs in the early procedures. Some
physicians have been so caring that they have in some cases risked their medical
careers in order to do experimental surgeries. I do think we are now
beyond that stage at this point.
that soon all the various pieces of the CCSVI puzzle will come together and we
will have definite proof of how it fits into the larger MS picture, as well as
the best approach to a corrective procedure.
Many, many thanks to
reader Karen for making the contact for me, and to Michelle of the CCSVI
Alliance for so generously granting me our interview.
If you have dollars
to donate, I encourage you to consider donating to the CCSVI Alliance at the
CCSVI website, as well as Dr. Embry's Direct-MS website. Dr. Embry today
believes that CCSVI plays a major role in the development of MS.
CCSVI ALLIANCE FUNDRAISER:
Join in the first CCSVI Alliance
THE FOLLOWING WAS POSTED BY DENISE MANLEY ON HER
FACEBOOK PAGE 1/12/11:
"I know this note is long, but if you are just
looking into CCSVI and MS it's a must that you get through it to really
understand the nature of the beast! If you have questions, please ask. If you
need help, please ask!" Just click on this link:
Medical Research Papers and
Articles in one place.
Denise uses Facebook almost exclusively. Just go to
www.Facebook.com, enter a search in her
name, and you will see her site come up. Denise has practically given up
her life to do this work, following her own early successful corrective
procedure, and we all owe her a debt of gratitude. Thank you Denise.
She also sends along this link regarding a study to
begin that will look at CCSVI as the cause of MS:
As I said last month, this is a great deal of CCSVI information and a lot to wade through, I know.
But judging from your e-mails that is what you wish to receive. I hope all
of this helps you move ahead to decisions about pursuing CCSVI treatment.
Breath – the key to natural health and wellness
The more I learn about and use the powerful healing
available to us just by learning to breathe in a healthy way, the more excited I
get about learning more.
A few years ago I developed a “knowing” about what I call
our body’s Internal Guidance System (IGS), and the fact that our body is always
“talking” or communicating with us in various ways. I have now come to recognize
that the driving source behind that communication is our breath. It is through
the breath that we are all capable of connecting with our source,
the very essence of who we are.
Incidentally, just think of your IGS as your body’s own, personal Global
Positioning System (GPS) to the Universe.
I first discovered the healing power of practicing
breathing patterns when I learned to practice Qi Gong. I did the measured,
abdominal breathing because it was part of my Qi Gong practice. I knew that Qi
Gong worked for me, but I didn’t at that time understand the significance of the
breath work. I understood that Qi Gong works because it involves moving or
manipulating the body’s own energy but I had no point of reference for the role
the breath work played, nor what the chi really is.
CONNECT, LISTEN AND FEEL
Then I became increasingly aware that I could initiate
dialog with my body, and that it was always communicating with me. My task was
to simply develop the ability to connect, listen and feel its presence and what
it was communicating, and I learned that the breathe is key to that
Over the years I learned that breathing patterns could put
me in a relaxed alpha state, almost instantly, for meditation. Gradually I began
to put it all together as I developed an inner knowing about the role of the
breath in healing.
Today I see the body’s innate energy, commonly called chi
or prana, as what religionists call the soul, and of course the breath is the
outward physical evidence of life. It is the ultimate and innate physical
demonstration of life itself, and of our connection to our ultimate source.
Doesn’t the simple act of
breathing sustain life? Well yes . . . to a degree. Science tells us
today that almost all dis-ease relates to various stresses (or stressors as I
like to call them). In our increasingly complex lives modern society has
developed a plethora of what we call diseases due to our stressful lives. And it
doesn’t matter what “name” we attach to these so-called diseases, such as
cancer, diabetes, ALS, hypertension, heart disease, or multiple sclerosis, etc.,
because they all relate to this same stressful lifestyle. These stresses alter
our body’s intricate biochemical balance, which leads to disease.
Enter a natural and easy-to-learn way to overcome these
stresses in our lives and keep our bodies functioning at a high level without
You guessed it . . . THE BREATH!
I encourage all of you to maintain a daily breath work
practice. If you have not ever done that, then now is the time to get started.
If you have started in the past but didn’t stay with it, perhaps it was because
you didn’t have a good understanding of its importance. Nothing I have ever
recommended to you is more important to natural health than this.
Here’s a simple getting-started exercise:
Sit quietly with your eyes closed (to help prevent distractions).
Take a deep, slow, abdominal breath, with a long, slow exhale.
Then practice an easy inhale to a slow count of three.
Then a long, slow exhale to a slow count of five.
Keep your breaths slow and easy, in a continuous flow from inhale to exhale.
That’s all there is to it. When you first try this it may
seem awkward. If that is the case then you are trying too hard. As the kids say,
don’t sweat it! Just let your body find its own natural breath rhythm.
Everything in the Universe pulses with a rhythm [such as the tides, the seasons
of the year, etc.] and we are no different. Make it a goal in the
beginning to practice this simple technique for three to five minutes at a time.
When your mind wanders, just bring it back to your breath pattern.
Incidentally, one of the greatest benefits of learning
this breathing technique is that you may use it anytime, anywhere to relax and
reduce stress. It is also a great sleeping aid.
Such a deal – an easy to learn and easy to use healing
tool that also induces relaxation, stress reduction, and even sleep!
Please do not let its simplicity deter you from accepting how powerful it can be
as a healing tool.
Next month I’ll give you step two to using this healing
HERE AND THERE ON THE INTERNET:
a few minutes watching this incredibly beautiful video and I think you will have
a new appreciation for Chinese culture.
A FASCINATING INTERNET EXPERIENCE. Please take a few
minutes and experience Hans Rosling's fascinating look at 200 years of "health
and wealth" on our planet earth. It is one of the most interesting things I
have ever seen.
200 Years of Statistics
by Hans Rosling
Pretty interesting, not only the information but check out the
technology used for the graphics!
DID YOU KNOW THAT. . . plastic
containers contain cancer-causing chemicals that can be leached into food and
If you are
like me, you know that some food-containing plastic containers are safe, and
some are not. From what I had read I thought that the numbers appearing in a
triangle on the bottom (this is a recycle number) of these containers are
increasingly safe as the numbers get higher. NOT SO!
skinny on what the numbers mean:
Containers with a 1 or 2 on the bottom are the safest. These are used for clear
water or cloudy containers such as those used for milk.
Containers with a 4 or 5 on the bottom are generally
considered safe, but you should use them sparingly and NEVER use them in a
Containers with a 3, 6 or 7 on the bottom are the most
dangerous of all. They contain a dangerous and volatile chemical called BPA and
should be avoided.
more about what the recycling codes are for and exactly what each number means,
then check out
I learned a lot by spending a little time there.
Featured Books, DVD
Exercise Programs and Videos
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.
How do you do that? I
suspect that you already know. Start a simple daily meditation ritual, and move
your body with healthy exercise.
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. My good friend Max (in Canada) with whom I got
acquainted on the Internet when it was in its infancy, used to say that if you
don't do anything else but flay your arms about, you will gain strength and
begin to get better. He took himself from beginning to consider some kind of
assisted living to being a fully functioning human being with nothing but
exercise. Max had been wheelchair bound for years, so he spoke from personal
experience. He is still in a wheelchair, but he very significantly
improved the quality of his life with exercise. And you can do it too! You just start with some simple breathing
exercises and very simple seated movement. 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
or Gentle Fitness
and get moving. PLEASE DON'T 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 their life with exercise. Just get moving!
I absolutely know that I live a
normal, healthy life today because of these exercise programs. Come on. Get
started today! Note the special on the Yoga for MS video this month.
For Everyone who orders a Yoga for MS video this month
I will include a LifeDesign video of your choice.
Just include the name of the video you wish to receive
under "shipping instructions."
THE DETAILS OF THESE VIDEOS AND FEATURED BOOKS HERE
Please remember that the very best medicines in the Universe are love, hugs,
smiles, and laughter. And the really cool thing about them is that they
can be liberally administered by family and friends with absolutely no negative
side effects. So, get a funny movie and hunker down with someone you care
about for a few belly laughs. It'll improve not only your mental outlook
but also your physical health. Besides, it just plain feels good!
If you have a
favorite personal story or recipe you'd like to share, or a
question or something you'd like me to address in the newsletter, please send
them along. And if you have a photo, remember to send that along also and I'll include
your photo with whatever you are sharing.
Happy Valentine's Day
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