Hello to everyone, from Davis, California, U.S.A.  If this is your first issue of Journey to Wellness, I warmly welcome you. 

The purpose of the Betty's House...Life After MS website, and this newsletter, is to help all people with Multiple Sclerosis believe that they need not be a victim of MS, but rather that they can be a victor; that they can be "enabled" by their MS rather than "disabled," and that the choice is up to them.  I believe our body is designed to be self-healing, and that our challenge is learn how to "listen" to our body and to support our body's self-healing process. 

I also believe that I am not my body.  I believe that when we identify with our body, or with our physical challenges like multiple sclerosis, then we have little chance of overcoming its potential disability.  I hope this philosophy resonates with you.  If this concept is new to you, I hope by the time you have finished reading this newsletter you will be motivated to make some changes in your lifestyle - or at least try one or two - and the way you look at your physical challenges, and to begin your own journey to wellness.  After all, what do you have to lose?  And conversely there is so much to gain. 

And remember, if I can do it, you can do it too!

    IN THIS ISSUE: 

FOOD FOR THOUGHT:  How different would your life be...if you could - would - learn to turn on your body's own innate self-healing ability?  Please just consider the possibility. 

I began the May newsletter with those words.  I don't think anything I have ever written generated so many phone calls and e-mails.  Most asked for more information, or more help, etc.  I have attempted to do that in this issue.  I sincerely hope you find it helpful.

I also am including a few photos and a few words about volunteer classes I taught this year at my grandson's school.  I hope you enjoy it.  At least it gives me an excuse to share photos of my handsome grandson.  I introduce you to Shoosh Crotzer's new book.  Shoosh is the producer of the Yoga for MS DVD that I recommend so highly.  Her words of wisdom on exercise are always insightful and welcome.  One of my favorite easy Salmon cake recipes is included.  It is great for the hot days of summer.  And be sure to follow the Internet link to an update report on LDN.

THANK YOU, THANK YOU, THANK YOU!  Again, as I do every month, my thanks and big hugs to all of you who help make this on-line newsletter and Betty's House possible by contributing $15.00 per year.  If you find benefit in Journey to Wellness, contributions may be sent to Iams House, 139 Inner Circle, Davis, CA  95618, or by credit card by calling 800-651-3155, or 530-753-5595, or by sending me an e-mail.   YOU make the website and this newsletter possible.   Without your help both would disappear.

Please also remember that when you purchase ANYTHING through Amazon.com on the Internet, if you'll use this Betty's House Amazon.com icon you will be helping in a small way to help pay the cost of this newsletter and the Betty's House website.   IT IS AN EASY, PAINLESS WAY THAT ALL CAN HELP.

Check out the Amazon website using this Amazon.com icon.  You'll be amazed at all the products available there.  They have a lot more than books today, and it really makes for easy, trouble-free shopping.  For all of you who have been shopping using the Betty's House Amazon link, thank you for remembering to do that.   Each order you place using the Betty's House link means a few cents is returned to Betty's House to help pay the monthly fees for the website and publishing fees for this newsletter.  It is not very much, but every little bit helps.

PLEASE NOTE: 

    1)  Archives of the past year's issues of Journey to Wellness are available here.
    2)  If you wish to send an e-mail to me be sure to use one of the following subjects:

            "Order" if you wish to place an order
            "Report Please" if you are requesting the recommended Supplements list
            "From a Newsletter Subscriber" for all other correspondence

Please remember to do that so your e-mail isn't lost in the never-never land of spam!!

  MORE ON OUR INTERNAL GUIDANCE SYSTEM

In the April issue of Journey to Wellness I introduced you to the concept of our personal Internal Guidance System (IGS), and how you can learn to "feel" it.  Then last month we expanded that concept with a discussion of just what the IGS is.  If you missed either of these issues, you may find them at April and May 2008.

Introducing this concept to my readers has generated a lot of exciting interest.  This month I hope to help you grasp how to use your personal IGS.  It is rather like developing a dialog with your body.

~~~~~~~~~~~~
I consider the primary foundation of
effectively activating our IGS to be
OUR BELIEF AND INTENTION
~~~~~~~~~~~~

There are a number of very basic "laws" of the universe.  They are always working, whether we believe in them or not.  Belief and intention are two of those laws.  Nothing is more powerful for you than your personal beliefs.  Our attitude stems from our beliefs. Strong will, determination, stubbornness, intestinal fortitude, etc. all arise out of our belief system, and all when used positively lead to success and achievement of goals.  Our intention arises from our beliefs and attitudes.

When I think of the power of our belief, I remember the quote by well-known author Dr. Christian Northrup, MD,

"Our Biography (what we believe about ourselves)
Becomes Our Biology."   Emphasis is mine.

I have now been on my own MS journey for almost seventeen years, diagnosed for fourteen. For about a year after my primary progressive MS diagnosis I struggled, attempting to develop a program for myself.  Because I have always believed that all healing is self-healing, that was the core belief with which I began.  Much of that personal struggle I included in the first MS book I wrote in 1997, From MS to Wellness. I explored and tried just about everything.  And along the way for the last 12 years much of my personal development I have shared with you through the pages of this newsletter.

Along the way I gradually developed the concept of the four steps as elaborated in my e-book Four Steps to Overcoming Multiple Sclerosis. I learned that (1) diet was important and I adopted the tenets of what came to be called the Best Bet Diet (BBD).  I learned the importance of a few targeted supplements (2). I discovered the power of exercise (3) healing tools Qi Gong/Tai Chi and Yoga, and (4) daily meditation.

I always knew that attitude and belief were important, but it took years for me to refine the various aspects of my program and realize that my daily meditation, which was/is intertwined with my personal belief system, is probably the most important aspect of my program. You certainly do not have to be a committed meditator to have an effective, strong belief system, but I believe it helps keep my belief level high and has a positive effect on all areas of my life.

You can live with the rigid BBD, exercise every day, and take all the recommended supplements, but if you do not believe your body can/will overcome the tendency of MS to progress, your MS will continue to progress as most neurologists tell you it will.

If you are an analytical person and wish to explore the power of belief, I highly recommend the following recently-published book by author Gregg Braden:

The Spontaneous Healing of Belief
SHATTERING THE PARADIGM OF FALSE LIMITS

In this book Mr. Braden explores Belief from a scientific standpoint, as well as at a very practical level. Mr. Braden is a scientist, not a spiritual person at all, or at least he was not when he began his own study.  One of my favorite quotes from this book is:

    "Belief is personal power. Our beliefs hold all of the power we need for all of the change we choose: the power to send healing commands to our immune systems, stem cells, and DNA; ...and to heal our deepest hurts, breathe life into our greatest joys, and literally create our everyday Reality (with a Capital R). Through our beliefs we hold the gift of the single most powerful force in the universe: the ability to change our lives, our bodies, and our world by choice."

WOW!!  How could anything be more powerful!

The basis for energy healing (self healing) is the belief that our body develops dis-ease by blockages in the flow of our body's own internal energy. Stress, poor nutrition, lack of exercise, etc., are considered probable causes.

I frequently write about how our body "talks" to us. The mechanism through which it communicates with us I call our IGS.  It talks to us in many ways, however, in our fast-paced lives we seldom slow down sufficiently to "hear" its message.

Our IGS communicates with us in two ways - conscious (we initiate) and unconscious (our body initiates). In the unconscious category our body tells us it is not happy, for instance with a headache, or indigestion, or an allergic reaction, etc. It also tells us when all is well and we have a lovely feeling of wellbeing.

Conscious communication is when we deliberately activate it by stimulating the movement of chi in our body. The most powerful way I know to do that is through simple Qi Gong movements, or breathing exercises. There are also more subtle albeit powerful ways of stimulating our IGS through meditation, communicating with nature, etc. Anything that stills our incessant mind chatter opens that door to the spirit within.

THE BREATH is equally as powerful a tool as our belief, because it is through the breath that we can most easily activate our Internal Guidance System. The breath is not only the doorway to our IGS, it is the doorway to our health and self-healing. All spiritual and/or religious and philosophical writings since recorded time refer to the power of the breath as the doorway to enlightenment and communication with the soul.  Quantum physics has opened the door to much scientific evidence of the role this energy field plays in all aspects of our lives.

In the April newsletter I gave you a very basic approach to "feeling" your IGS, which is simply your body's internal energy (life force). The breath is the avenue through which we communication with that life-giving energy.  Religionists call that energy the soul, but however we identify this energy, it enters the body at our birth (first breath) and exits at our death (last breath).  Learning to communicate with that energy makes it possible for all of us to create what we want in our life.

The breath is also the key to heightened intuition, and all great discoveries in human history have come out of our intuition. I believe that the reservoir of accumulated knowledge throughout the history of the universe may be tapped by our intuition.   And I believe that all great literature, music, art and science, etc., comes from this well spring of collective wisdom of the universe.

While putting this newsletter together I came across a recent newsletter from author Marci Shimoff.  The subject was the power of our breath, and I'd like to share some of it with you.

Those of you who have my Four Steps to Overcoming Multiple Sclerosis e-book are familiar with the Ujjayi breath from yoga, often called the Darth Vader breath because of the sound it makes.  Here is a quote from Marci:

            "In yoga circles it’s called "Ocean Breath" (it also sounds like the ocean) or Ujjayi Pranayama,
            which translates as 'the breath that gives victory over fear.'  I call it bliss breathing, because it
            always makes me feel joyful...   I recommend breathing this way while meditating, sitting at
            your desk, or exercising."

Here's how to do this breath.

1.  Start by inhaling and exhaling through your mouth, pulling the air from the back of the throat to make it sound like Darth Vader. You will feel the back of the throat slightly constricting. (You can also imagine you’re fogging up a pair of glasses.) The sound you will make is much like snoring.

2.  Once you get the hang of the sound, close your mouth, and continue inhaling and exhaling in the same way. Take slow and deep breaths. When you’re doing it correctly, you’ll hear the breath coming in and going out.

I first learned this breath at the Deepak Chopra Center for Mind Body Medicine in the San Diego area early after I was diagnosed with Multiple Sclerosis. It is a very relaxing as well as energizing breath. If you have excess fatigue this breath will be very beneficial for you. Try it, and let me know how it works for you and I'll share your experiences in a future newsletter.

  Bon Appétit - Healthy Food Tips and Recipes

When I am bored with eating the same things repeatedly, I usually look for inspiration by pulling out my copy of Four Steps to Overcoming MS.  I did that just today and discovered "Salmon Cakes Over Mixed Green Salad" on page 24.  These salmon cakes may be served cold or warm over the chilled green salad, but I especially like them hot.  I hope you will like them too.

SALMON CAKES OVER MIXED GREEN SALAD 

1 1/2 c. poached salmon, flaked
                (may be canned or fresh salmon you have poached)
            1 scallion, thinly sliced
            2 T finely chopped parsley
            1 T Dijon mustard
            T mayonnaise
            2 c. fresh gluten-free bread crumbs
            salt and pepper
            3 T vegetable oil

In a large bowl stir together the salmon, scallion, and parsley. In a separate bowl combine the mustard and mayonnaise and season with salt & pepper. Add the mayonnaise mixture to the salmon mixture and gently stir together.  Add to up to 1/2 cup of the breadcrumbs to help bind everything together.

Shape into 4-6 cakes, depending on desired size, and chill for 1 hour.  Dip cakes into remaining breadcrumbs.  Heat oil in non-stick skillet and cook cakes on each side until golden brown.  Serve over chilled mixed greens with lemon vinaigrette.

LEMON VINAIGRETTE DRESSING

Combine the following ingredients in a small covered jar and shake until well:

4 T lemon juice
            1 t. honey
            1 clove garlic, peeled and smashed
            2 T Dijon mustard +-
            1/2 c. olive oil
            salt & pepper

NOTE:  One of the staples in my pantry is canned salmon.  I buy several cans when I find it at a good special price.  Just be sure to remove the bones and skin before mixing your salmon cakes. 

SUMMER'S BOUNTY - Fresh Fruit Smoothies

I love the bountiful fruits of summer, and one of my favorite ways to add them to my diet is in smoothies.  The combinations are almost endless. 

Today, as I spent most of the day putting the last of this newsletter together, I watched out the window beside my desk that looks out on my patio where there is a large-face thermometer.  Today it climbed to 106 degrees and stayed there for three hours.  Now, at 8:00 p.m., it is still 97 degrees...perfect weather for a tall, frosty smoothie.  This is the one I made today:

Banana-Orange-Strawberry Strawberry Fizz

        1 banana
        1 orange -peeled and cut into chunks
        fist full of strawberries (or blueberries)
        about 1/2 c. orange juice (or juice of choice)
        about 1 c. Rice Dream       

Place all in blender with ice cubes or crushed ice.    I add a packet of Sweet and Low (your choice).  Blend well until of mushy consistency.  Then carefully add about one cup of club soda (do this slowly so that it doesn't fizz over the glass).

This makes two very large glasses -- and I drank them all on this hot, hot day!!  Together with my trusty air conditioner this smoothie made my day.

I have just reviewed a newly-published book by Shoosh, Yoga for Fibromyalgia, and it is excellent. The subtitle is Move, Breathe and Relax to Improve Your Quality of Life.

 I am often asked for suggestions for a yoga program for a person who has little or no MS disability.  This is the program for all who fall into that category.  I have been practicing yoga to some degree for about 15 years, but I learned a lot from this book that I had not previously known.  Shoosh also includes a lot of information about how our mechanical body works.  Even though this book was written primarily for those with Fibromyalgia, it addresses many of the challenges those of us who have MS also face.

Each pose is fully illustrated with full-color photos, accompanied by extensive text instructions.  Unless you have considerable leg weakness, this is a book I recommend you considering adding to your exercise library. 

If there is sufficient interest in Yoga for Fibromyalgia, among Journey to Wellness readers, I will carry it in stock.  So please let me know if you'd like to order a copy.  

Shoosh is on vacation this month but will return next month.

   LDN (Low Dose Naltrexone) UPDATE

LDN is a drug originally developed for treatment in substance abuse, but that is showing good promise for multiple sclerosis.  Subscriber Dudley Delaney sends along the following report:

"Today, 5/26/08, CBS-TV featured an LDN-related newscast by Dr. Max Gerson, an award-winning broadcast journalist.  The segment was entitled, "Drug Addiction Medicine May Treat Other Diseases." To read the text of the presentation and/or view a video of it, visit

http://tinyurl.com/6x47zl

For more information about LDN, visit

http://tinyurl.com/2boot2

Thanks Dudley for sharing this latest about LDN. It is beginning to appear that LDN may be getting the attention it deserves for relieving the symptoms and/or progression of RR MS.  I found the information at this website very interesting.

After I retired last summer I looked into various volunteer opportunities in the community where I live, and finally settled on the school where my grandson was a 6th grade student.  Because my background includes over 20 years as a music teacher, I was asked to teach a general music appreciation class, and I loved doing that. 

I also agreed to be a parent (in my case grandparent) volunteer to assist with a project making baby quilts for a local charity.  That project was very rewarding, and as it turned out it was featured in the local newspaper.  Here are some photos from the newspaper article:

In this photo you see Zachary and                                        This photo shows a table covered with the
me holding the quilt he and his                                              14 quilts all the class made.
friend Justin (behind Zach) made. 

This photo featured the classroom                                       This photo features two of the students
teacher, Mrs. Lindberg, and me,                                           I personally worked with.   They were
together with Five students.                                                  very sweet young ladies.
Zachary is at the center back,
wrapped in his quilt. 

Each group of two or three students picked out the cotton flannel fabric for their quilts.  After they were completed the students gave their quilt a name.  Then they wrote a letter to the recipient family which included the name of their quilt and the students names, and wishing the recipient family well.  These letters were then pinned to each quilt.

The kids loved this project, and those of us fortunate enough to have the opportunity to work with them also found it very rewarding.  My Thursdays now seem empty!  Oh yes - we had a lovely party at which we presented the quilts to the charity.  We learned that the quilts will be "earned" by needy families with new babies. 

The 6th grade graduation was this week, and now they are off to Jr. High School.

   Hi Betty.  Thanks for sharing all the information in your monthly newsletter.  I look forward to reading it every month.  I have been devouring the information you have shared about our IGS.  I have started Qi Gong -- the simple movements Dr. Jahnke gives in The Healer Within -- and you are so right.  I can really feel my body's own internal energy.   This is exciting stuff!  Now I am beginning to practice meditation. Please keep up the good work.  /s/ Virginia

Hello Virginia.  Thanks for your note.  I never start my day without doing some of those simple movements Dr. Jahnke gives.  I sit on the side of my bed, as soon as I wake up, and do the simple self massage of my arms and shoulders, then my ears and head.  I buff my ears with open palms vigorously up and down and then "comb" through my hair with my finger tips.  After that simple two-minute series, I always feel energized and invigorated and ready to start my day.  Self massage is a very simple yet effective way to stimulate movement of our body's energy. 

   Dear Betty.  Thank you so much for all the information you share each month.  You came into my life just when I needed you most.  Your information about our Internal Guidance System is very enlightening.  I am slowly absorbing it all.  My grandmother used to say, "The proof is in the pudding," and your program really works!  Thank you, thank you.  Keep up the good work. /S/ John

Thanks John.  Just knowing that I have been able to help people keeps me motivated to keep on keeping on.

   Hi Betty.  Thanks seems so inadequate to express my appreciation for all the information you have shared with me.  When I was still struggling with being told I had MS, your website offered me hope, and then I began to communicate with you and went from despair to believing that I too do not have to be a victim.  Now I am on my way to a healthy new lifestyle.  Blessings to you.  /S/  Joanne S.

Just call me a cheerleader, Joanne.  Really that's what I do.  I just keep reminding you that the healer resides within each one of you, and hopefully provide tips to help you get in touch with that self-healing energy.  Thanks so much for writing.  YOU MADE MY DAY!!

TAI CHI FOR SENIORS - This is a simple, easy-to-do Qi Gong (chi gung) Tai Chi video program.  It was the very first exercise program I found after being diagnosed with MS, and about 13 years later I still find it very beneficial and do it almost every day.  This program complements the Yoga for MS routine beautifully.

These videos make up my personal exercise library, and alternating the programs keeps me from getting bored.  Together with deep breathing exercises for a few minutes at least a couple of times a day, and walking about a mile several mornings a week with my ExerStrider poles, weather permitting, not only keeps me fit and energetic, it keeps my legs strong and moving.