Journey to Wellness
 July 2010
 THE GOOD NEWS, NATURALLY HEALTHY NEWSLETTER
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Hello to everyone from Davis, California, U.S.A.  I'm so glad you can join me for this issue of Journey to Wellness.

As I sit at my computer desk beside a large window that looks out on a lovely patio, with my container garden in full bloom, I am filled with gratitude.  Each month I have this unique opportunity to share my MS story.  Years ago I chose to be "enabled" by MS rather than "disabled," and I believe that each one of us has the opportunity to make that same choice.  My task is to help you believe that also. 

I believe my body is designed to be self-healing, and that my challenge is to learn how to "listen" to my body and to help it turn on that innate self-healing process. 

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People write to me all the time saying they are so happy for me that I have recovered from MS. But . . . What follows the "but" is always very telling and interesting. It is usually something like, "I tried _______ (fill in the blank), but it didn't work for me." Or perhaps something like, "I know I should have done _______ (again fill in the blank), but I just couldn't seem to stay with it."

Tony Robbins who is a master motivator and philosopher advises that we stop "should-ing" on our selves. I always try to not get down on myself when I don't do something that I feel I should have done. And oh yes, that happens to me also! But I have learned to just observe myself and move on. I choose to dwell on the "hits" in my life, never the "misses." For me it was a great lesson to learn early on in my healing journey. Every day is a new day!

   WHAT CAUSES MS? WHAT CAUSES ALL DISEASE?

Doctors relate most physical ailments to our immune system. Usually they attach a label of "auto immune disease" to most physical disorders, including MS. Most of you know that I do not subscribe to that theory at all. Our body's immune response is nature's healing gateway to our body. It is designed to fight invaders, not to attack our body.

Thinking that the immune response attacks us is like a soldier fighting his/her own comrades in battle! An underlying question perhaps should be, what causes that natural guardian of the gateway to our body's health to fail if and when it indeed does fail? Most experts agree that a major cause is stress, or stressors as I like to call them. They can be psychological or physiological.

So then the question becomes, how do I overcome negative stresses in my life. Sometimes our stressors are just things for which we keep putting off taking necessary action. I have a suggestion. Make a list of 10 things that are causing you stress (bothering you) or that you really need to do. List them in descending order of importance. Make an agreement with yourself that you will start with the 1st item, then when you have completed the 1st, move the 2nd item up to first place, with all the rest moving up in the hierarchy. Remember the old idiom, "Inch by Inch Anything is a Cinch?"

Usually in a couple of weeks you will experience a noticeable improvement in your stress level, and the first thing you know you will also experience an equivalent improvement in your overall physical health.

  Bon Appétit - Healthy Food Tips and Recipes

Farfalle & Chicken with Mushroom-Chive Sauce
3-4 servings

        8 oz. uncooked farfalle (bow tied) pasta
        2 large boneless, skinless chicken breasts
        4-6 oz. white mushrooms (about 8-10), sliced
        1/2 c sweet green peas
        1/4 c finely chopped chives
        1-2 T butter or butter substitute
        1 T olive oil
        2 cloves garlic, minced
        1 c white wine (or chicken broth), divided
        salt & pepper to taste

Cook the pasta according to package instructions. Drain, drizzle with a small amount of olive oil to prevent it from sticking, and set aside. Cut the chicken breasts into 1-1/2" chunks. Heat the olive oil in a large skillet and add the garlic. Brown the garlic for about 1 minute until golden brown and fragrant, then add the chicken breast chunks. Sprinkle lightly with salt & pepper and cook over medium heat until the chicken is no longer pink inside. Remove the chicken from the pan & set aside.

Keeping the pan at medium high heat, deglaze the brown bits in the pan with 1/2 cup of wine. Add the butter & cook until melted, then add the mushrooms. Reduce heat to medium and cook until the mushrooms begin to soften. Return the chicken to the pan, add the peas, pasta and remaining wine, and cook for about 4 minutes, or until everything is heated through. Remove from heat and toss in the chopped chives, mixing everything together until completely coated.

This recipe is lovely served with a nice fresh salad or with a fruit cup. Enjoy!

 

You all know how much I emphasize the power of our breath as a healing tool.  It occurs to me that perhaps I should call breathing exercises "conscious" (non-automatic) breathing, versus "unconscious" breathing (automatic).  There is a big difference.  Unconscious breathing does keep us alive, but it does not contribute to healing.

I was watching a yoga breathing demonstration video on the Internet a few days ago, and one of the things the instructor shared was something that I don't think I had heard before. She said that proper rhythmical, deep breathing not only calms our body, but it has a calming effect on the central nervous system (CNS). Perhaps that is one of the reasons why both yoga and Qi Gong are so beneficial for MS, since the CNS is central to MS symptoms.

I often write about "what I know for sure," and I certainly do know unequivocally that both yoga and Qi Gong, both of which emphasize breathing techniques, have played major roles in my own recovery from MS.

Most of us tend to give up before a new practice becomes a habit. The watchword is consistency. I hear from people all the time saying things like, "I tried ________ (you fill in the blank) and it didn't work for me." When I ask them how long they consistently, every day, did whatever the practice was, they admit that number one they didn't do it every day, and importantly they didn't do it long enough for it to become a habit.

We humans are creatures of habit, in almost everything we do.  Very simply we must make new daily practices a habit or we will not stay with them. Incidentally behavioral psychologists tell us that it takes about three weeks for a new daily practice to become a habit.

If we are going to regain homeostasis (biochemical balance) in our body, then we must have a very high level of consistency in our healing practices. Perhaps at a maintenance level we might take a day out now and then, but I think getting well requires more diligence than staying well . . . Just my personal observation. I have also found that it is easiest for me to stay on a program when I do it consistently EVERY SINGLE DAY so I don't have to have a conversation with myself about whether or not I am going to do a specific practice that day.

I purchase my Vitamin D and Omega 3 oils from Our Health Co-Op on the Internet, and they publish a very informative newsletter for customers.  The following quote comes from a recent issue:

Can You Influence Your Genes? Researchers Say "Yes"

Genetics research is everywhere these days. Good genes. Bad genes. Cancer genes. Obesity genes. Chances are you've heard at least something about your genes lately.

It's much less likely, however, that you've heard much about your genes' boss -- the epigenome. Since, the epigenome's management skills can make or break your health, despite how good or bad your given genes are, this writer thought you should know more.

The Epigenome: Master of Cells, Master of Fate?

Epigenome literally means "on top of the genome" and refers to all the factors that control how genes are expressed -- and even whether a particular gene ever gets expressed.

Take recent research on identical twins, for example.

Identical twins come from the same egg, have the same genetic code, and are thus completely genetically identical. However, when it comes to health problems later in life, what affects one twin often doesn't affect the other, even with diseases that have a reputation for being genetic, like cancer.

Researchers got curious and discovered a way to measure which genes were "on" and "off."

Genes from 40 pairs of identical twins, ages 3 to 74, were overlapped to measure discrepancy. Genes of younger twins overlapped almost completely, showing highly similar DNA strands. However, genes of older twins had far fewer overlaps and thus far fewer similarities.

This means that lifestyle and environmental influences -- like diet, exercise, smoking, drinking, stress, toxins, etc. -- all influence how the epigenome manages gene expression.

"People think there is nothing you can do (about your disease risk)," said researcher Rod Dashwood of Oregon State University.  But, fair members, genes do not spell destiny so much as tendency.

Diet's Vital Role in Gene Expression

For decades, studies have been associating diet with disease risk. Now, research on the epigenome may be revealing the mechanism at play.  Dashwood's work indicates that many whole foods — including broccoli sprouts, onions, garlic, radishes, wasabi, daikon, horseradish and wheat bran — may "switch off" genes that lead to degenerative diseases, such as cancer, heart disease, stroke and even aging. Conversely bad diets can work against your genes.

Researchers at Georgetown University discovered an unhealthy balance of omega-6 fatty acids (all-too-common in the American diet) may indirectly turn off genes that impact normal cell life-cycles. Cells can then proliferate and lead to tumors, which are essentially a bundle of multiplying cells gone wild.

NOTE FROM BETTY:  Long-time readers will recall my references in recent years to Dr. Bruce Lipton's incredible book, The Biology of Belief, wherein he quite literally proves scientifically that belief and intention over rides genetics.  I find the entire philosophy of belief over biology fascinating indeed. Pretty cool stuff!

    FROM MY MAILBOX

Hello Betty,

I'm so glad I found your website.  I am newly diagnosed and I am so scared.  I went to an MS support group and I am very afraid of developing all those symptoms they talked about . . . /s/ Cheryl

Hello Cheryl.  I'm glad you found me too.  When I started Betty's House I wanted it to provide information that I needed when I was newly diagnosed and I could not find anywhere.  Be sure to study ALL the information at the website.  There really is a lot of information there. 

Please don't be afraid of what could happen.  Here's a quote from my book, From MS to Wellness:

". . . Within days of the diagnosis I had an appointment with a very loving and caring clinical psychologist, who specializes in the mind/body connection in healing.  He said to me, "Betty, you can be a good patient and produce all the symptoms the neurologist expects, or you can be a bad patient and produce none of them.  It is your decision."     

I have proven that he was correct, and so can you! Incidentally, I absolutely do not recommend support groups for the very reason you cited.  You do not need to be around negative influences.  You need to be supported and influenced by people who are positive and are succeeding with their own healing program.

Dear Betty,

I am so glad you are BACK!!! I missed you and I could never get the hang of those other modes of how to find you. I have missed your insights and your wonderful information. I have followed you for years and feel like I have a cherished friend back. Keep it coming and my best to you and your family. Sincerely, /s/ Susie C.

Hello Susie,

How nice to have you back! I have been using and working on the Internet ever since it was in its infancy, but I still find the so-called social media (Facebook, Twitter, etc.) very confusing. So much so that I have bought two books to help me, and I don't really understand them totally either! Oh well. The positive feedback when I reactivated my mailing list a few days ago was overwhelming. Thanks for your encouragement my friend.

  Dear Betty,

I have not gotten the hang of meditation, and I know that I should.  What advice do you have for people like me.  Thanks for all you do.  I have been reading Journey to Wellness for quite a few years. Your program really works.  /s/ Jack R

Thanks Jack for your note.  I think it is important to first of all not beat up on yourself because you haven't yet established a habit of meditation. 

As a follow-up to several recent notes I have received about meditation, it occurred to me that perhaps I can clear up some misconceptions of just what meditation is. 

Very simply meditation is stilling the internal mind chatter.  That is, inducing an alpha mental state, which is simply relaxation.  I recently re-discovered the Jose Silva approach to reaching that alpha state. 

1.  You simply sit quietly, close your eyes and take a couple of deep, relaxing breaths. 

2.  Then again inhale deeply and on the exhale say to yourself and visualize the number 3 three times.

3.  Inhale deeply again and on the exhale say to yourself and visualize the number 2 three times.

4.  Inhale deeply again and on the exhale say to yourself and visualize the number 1 three times.

For most people you will then be in a very relaxed alpha state and ready for meditation.  You may of course repeat the above should you need to.

Make your first goal to just stay in that relaxed, stress-free state for about 10 minutes.  When first getting comfortable with meditation, one can concentrate on gratitude, mentally concentrating on the things in one's life for which they are grateful. You may also repeat a couple of positive affirmations.

Most people who teach meditation techniques encourage us to use a mantra, generally described as a repeated word or phrase.  In Russell Simmons book Do You!  he says:

"The word mantra comes from two Sanskrit words - man ("to think") and tra ("tool’).  So the literal translation is "a tool of thought." And that’s how mantras are used in [meditation] practices, as tools that clear your mind of distractions. Because when you focus on repeating that mantra over and over again, soon the noise will die down and all you will hear is your inner voice."

After many years of meditation practice, my favorite mantra is, "I am love." Just choose a mantra that is meaningful to you.  I have a friend whose favorite is, "God is (on the inhale), and "I am," (on the exhale).  In Transcendental Meditation they teach mantras of sounds or words that are meaningless to you.  "Ommmm" or "I AM," from which amen comes, are taught in TM also.  

WHAT'S COMING UP AT BETTY'S HOUSE . . . LIFE AFTER MS

I have recently become fascinated with the concept of making short computer generated "mind movies."  They combine powerful affirmations and photo images together with motivational music.  If you are a really savvy computer user you can learn to make your own that are very personal just for you.

I recently made one for myself, and just because I wanted to enter it in a $5,000 competition, I uploaded it to YouTube and it can be viewed by anyone at this YouTube.com link.  I call it Designing My Life.  You are welcome to view it.

These short movies (about 3-4 minutes) are a modern, computer generated way to easily do both daily affirmations and visualization, which are two of our most powerful healing tools.  You then simply play the short movie (an MP3 file that plays on Windows Media) 2 or 3 times in the morning and again in the evening, or whenever you like.

If you missed last month's NL feature on visualization, and how important it is, I suggest you revisit that issue.  It includes lots of information on the power of visualization.

I am working on a short mind movie that will be about health and weight control that I will make available through my website and newsletter.  I hope to have it ready by next month's newsletter. 

Watch for further news.

#1: Place your palms together at chest level in the prayer position. Inhale.

#2: As you exhale, bring your arms down and then out to the sides.

#3: Inhale as you lift your arms up over your head stretching them up towards the ceiling, shoulder width apart and palms facing each other.

#4: As you exhale, slowly round your back forward and down over your right thigh, dropping your arms on either side of the leg.

#5: Grab underneath your right knee with both hands, and as you inhale, sit up as straight as you can while lifting the bent knee towards your chest. Try not to tilt your pelvis or round your back in this position, and only lift the leg as high as is comfortable.

#6: Release the right leg as you exhale and round down, dropping both hands and head between your knees towards the floor, as loosely as possible. Be careful not to fall off the chair!

#7: With the inhalation, place both hands on the chair seat near your hips, or slightly behind you, and roll yourself up, pulling your shoulders back and stretching your chest open. If you can, look up towards the ceiling, but only if this neck stretch is okay for you to do.

#8: Round down over the left leg as you exhale (as in position #3, but on the left side.)

#9: Lift the left leg as you sit up (as in position #5, other side).

#10: Round down again between both legs on the exhalation (as in position #6.)

#11: While inhaling, bring your arms out to the sides and continue lifting them up, sitting all the way up (as in position # 3.)

#12: On the exhalation, slowly lower your hands back into the prayer position (#1), sitting straight and relaxed.