Jeshurun's Mind: How To:

How to sleep better

Good sleep is essential for a person’s optimum productivity, mental sharpness, emotional balance as well as physical energy. Sleep difficulties are more often than not related to an individual’s daily routine. This therefore means that altering day-to-day lifestyle choices, sleeping schedule and bedtime habits can bring very significant changes to the quality of a person’s night rest.

What to do

Whether an individual is having occasional difficulty sleeping or suffering from insomnia, there is a lot one can do to turn around the situation. Fortunately, almost all that needs to be done is under that person’s control. 

  

(a)   Create a bedtime routine that is relaxing 

 

(i) Making consistent efforts to unwind and relax makes sleeping easier as it powerfully signals the brain that it is time to let go of the day’s stresses and wind down. But should there be a lot on a person’s mind that keeps him or her from sleeping, the best thing is to write it down and sort it out in the morning after waking up. 

(ii) Minimizing noise in the bedroom is also important as too much noise is a distraction. However, if a person cannot eliminate or avoid noise from sources such as city traffic, barking dogs or even loud neighbors, it is advisable to try masking it with recordings of soothing sounds or a fan. Wearing earplugs may also help.

(iii) In the same breath, it is essential to try not falling asleep with the TV on, because it trains the body to need the noise in order to sleep. For instance, waking up in the middle of the night and finding it unbearably quiet may make it difficult to get back to sleep.  

(iv) Since a bedroom’s temperature also affects sleep, keeping it slightly cool can ensure good quality sleep. As one drifts into sleep, the body temperature drops naturally and therefore, cooling down the room can jump start the sleeping process and make it easier to fall asleep.

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    (b)  Maintain a regular sleep schedule

(i) Synchronizing with the circadian rhythm, that is, the body’s 24-hour day-night cycle, is key to achieving good sleep. A more stable and consistent circadian rhythm ensures better sleep. If an individual goes to bed and wakes up at the same time each day, he or she will feel much more energized and refreshed than a person who sleeps the same hours but at different times. 

(ii) If one needs to make up for lost sleep hours, it is better to take a daytime nap rather than sleep late. This ensures non disturbance of the natural sleep-wake rhythm while at the same time paying off the sleep debt. However, napping can worsen insomnia more so for adults. If one must take a nap, then it should be in the early afternoons and limited to half an hour. 

(iii) Giving in to after-dinner drowsiness can result into waking up later in the night and having difficulties getting back to sleep. Therefore, it is important to engage in mildly stimulating chores to stay awake whenever one gets sleepy before the scheduled bedtime.

     (c)   Exercise regularly and eat right  

Since getting a better sleep also hinges on a person’s eating and exercise habits, it vital to make informed choices on what and how much one eats as well as how regularly he or she exercises. 

(i) For instance, drinking caffeine can lead to loss of many sleep-hours especially when taken just before bedtime. Likewise, alcohol reduces the quality of sleep, making one wake up later in the night. At the same time, drinking lots of other liquids such as water, tea and juice may result in frequent trips to the bathroom during the night, and thus deprive one better sleep. 

(ii) Heavy, fatty foods should be avoided within 2 hours of bedtime as they take time to digest, thus keeping one awake. Acidic or spicy foods can also cause heartburn and stomach trouble. 

Learning how to sleep better does not only guarantee an excellent health, but also greatly improves a person’s quality of life.  

Jeshurun's Mind: Health and Fitness

Healthy Eating

Healthy eating entails eating the right amount of well-balanced diet for your energy needs. It is worthwhile to try and get this balance right everyday although it does not need to be done at every meal.  

Fruits and Vegetables

Vegetables and fruits form the foundation of a healthy and balanced diet. Not only are they nutrient-dense and low in fat and calories, but are also an ideal source of dietary fiber which aids in maintaining a healthy gut and preventing constipation and diverticulosis, a condition that develops when pouches known as diverticula form on the wall of the large intestine.

Eating a diet rich in fruits and vegetables helps reduce the risk of stroke, heart disease including heart attack, type 2 diabetes, and cancers such as bowel cancer. Besides reducing the risk of developing kidney stones, vegetables and fruits rich in potassium help decrease bone loss and lower blood pressure. Vegetable sources of potassium include white potatoes, beet greens, white beans, sweet potatoes, soybeans, lentils, kidney beans, spinach and tomato products.

Rich in Vitamins

Furthermore, naturally sweet vegetables such as carrots, yams, onions, sweet potatoes and squash reduce the craving for other sweets by adding sweetness to the meals. Greens such as mustard greens, kales, Chinese cabbage and broccoli are excellent sources of magnesium, potassium, calcium, iron, zinc and vitamins A, C, E and K. While Vitamin A maintains healthy easy and skin besides helping protect against infections, Vitamin C keeps gums and teeth healthy and speeds up the healing of wounds and cuts. Vitamin E is an antioxidant while Vitamin K helps in blood clotting and building strong bones.

Vitamin supplements

It is of utmost importance to understand that nutritional supplements such as vitamin pills cannot have the same impact as actual fruits and vegetables. This is because the health benefits of vegetables and fruits are not derived from an isolated antioxidant or a single vitamin but come from numerous vitamins, phytochemicals and minerals which work together synergistically. Therefore, they cannot be replicated in pill form or broken down into the sum of their parts.

Starchy Foods  

Starchy foods are also an important component of a healthy diet as they are the main source of carbohydrates. Carbohydrates, after being broken down into glucose which is then transported through blood vessels, supply energy to all body muscles and organs. There are two types of carbohydrates: Complex and simple.

Complex carbohydrates

Complex carbohydrates are digested more slowly and thus give constant energy supply to the blood stream, besides keeping one full for longer. Plant foods are the major source of complex carbohydrates. They include whole grains such as wheat, oats, rice, corn and spelt. When eaten with their skins on, wholegrain starchy foods are very good sources of fiber which helps keep the bowel healthy and the stomach full. Therefore, they are an ideal choice especially for persons who trying lose weight.

Whole grain breads and pastas are also very rich in complex carbohydrates that give energy and regulate blood sugar level. Seeds, legumes and nuts offer high levels of complex carbohydrates and contain proteins and healthy fats such as omega-3 fatty acids. They include chick peas, pinto beans, lentils, kidney beans and soybeans.  

Simple carbohydrates

On the other hand, simple carbohydrates are digested quickly and often cause spikes in blood sugar levels. They are mostly found in many processed and refined foods, white grain products and foods high in refined sugars. They usually lead to compulsive eating, weight gain, sugar cravings and mood swings. Foods that are rich in simplex carbohydrates include soft drinks, fruit juices, sweets, natural sweeteners, and white flour products such as white bread, cakes, white pasta, pastries and packaged cereals. 

Rather than take soft drinks, it is better to drink milk or water with meals. Since whole fruits are less refined and therefore healthier, they should be eaten instead of drinking fruit juices. Refined foods should be avoided. Natural starchy foods should make up a third of the food that you eat. 

Protein-rich Foods

Proteins are the body’s basic building blocks of muscles, cartilage, blood, bones and skin. They are essential in building, maintaining and replacing tissues, cells and organs. During childhood, adolescence and pregnancy, they play a crucial role in growth and development.

Amino acids

After protein-rich foods are digested, proteins are broken down into amino acids which are classified into essential, non essential and conditional. There are 22 amino acids, 13 of which the body makes easily. The remaining 9 amino acids cannot be made by the body and therefore need to be supplied by protein-rich foods. They are thus called essential amino acids. Non essential amino acids are made from the essential ones while conditional amino acids are needed only in times of stress and illness. 

Sources of proteins

Sources of proteins include beans, lean meat, beans, white-meat poultry, soy, seafood, lean beef, cheese, yoghurt, milk, beans and eggs. However, it is important to take proteins in moderation. For instance, taking more than 4 eggs per week could be dangerous as they are very high in cholesterol. Instead, recipes with egg whites only should be used.

It is equally essential to try different sources of proteins as this opens up new options for healthy, balanced diets. In case of beans for example, trying out navy beans, garbanzos, and black beans is appropriate. The same applies to nuts whereby pistachios, almonds, pecans and walnuts are excellent choices. Soy products such as soy milk, tempeh, tofu, and veggie burgers are good trying out.
The absence of protein in foods therefore lowers body immunity, reduces muscle mass, slows growth and weakens the respiratory and heart system.   

Jeshurun's Mind: How To:

How A Great Dj Can Bring Real Difference To Your Wedding

A wedding is the most important lifetime occasion as it happens only once in a person’s life. Therefore, it behooves the participants to put all the necessary plans into place to ensure the wedding is a conspicuous success.

Since weddings and music are inextricably linked, hiring a DJ is a noble idea. However, it is of utmost importance to be thorough while hiring a DJ as he or she can make or break the wedding.

Having a great and talented DJ can therefore bring a whole lot of difference in a wedding. When speaking over the microphone for instance, a great DJ will enunciate words carefully and not stumble over them, especially the tough ones to pronounce, as an average DJ would do. A talented DJ will also know the right time to speak over the music and how to do it in a smooth manner that relays the message loudly and clearly. A great DJ is highly unlikely to crack corny jokes or jabber on the microphone at the guests’ expense.

A great DJ knows and understands that every crowd is different and therefore through his or her excellent programming skills, he or she strives to satisfy all the guests including the ones with the most esoteric tastes. This means that he or she plays the right songs in the right order and at the right time. Jumping dramatically from one genre of music to another or playing songs that do not blend together may create a very choppy atmosphere for the guests. A great DJ will, if presented with a request list, weave together a smooth music playlist that offers all the guests something to enjoy.

A great DJ’s management skills are invaluable in a wedding as he or she coordinates and communicates with the bride, groom, photographer, venue staff and the videographer so that they know what is happening at all times. He or she keeps all involved persons in the loop and ensures no one misses any important information, especially the clients and their families.

In addition, a great, experienced DJ will have the ability to handle unexpected challenging situations better than an average DJ. Sometimes, wedding plans may change without warning or even equipment fail. When that happens, the DJ responds quickly to the situation without getting flustered. Otherwise, his or her performance would adversely be affected.

Having known how a great DJ can make a real difference to your wedding, the next step is searching and thereafter hiring that DJ. It is very essential to meet face to face with the person who will be the DJ at the wedding since oftentimes, especially with the large agencies, the person whom one speaks with is not the DJ who will be present at the wedding.

There are a number of questions that need to be asked to ensure only the best DJ is hired. For instance, it is important to ask for how long one has been a DJ and how many weddings he or she has done so far, and whether he or she has had any formal training. The duration of service gives an indication of the DJ’s experience level while the number of performances may show the level of commitment. A DJ who offers a written, legal contract shows he or she is professional and reliable and therefore, asking for a written contract is absolutely vital.

Jeshurun's Mind: Kiswahili na Mashairi

Siku Ya Vijana Wakubwa Na Wa Marika

Mungu mwenye mamlaka, twakuhimidi Rabana,
Hufanya unavyotaka, hauna wa kufanana,
Roho zetu e Rabuka, kwako twaweka  amana,
Leo siku ya vijana, wakubwa na wa marika.

Pongezini Manasara, mlokongamana hapa,
Hususa nyie vinara, kwa nafasi mlonipa,
Nawaombea busara, mjazwe bila kukopa,
Leo siku ya vijana, wakubwa na wa marika.

Pulikeni niweleze, yaliyomo mtimani,
Rai yangu tujikaze, Injili tuhubirini,
Nguvu zetu tusisaze, hadi tufike mbinguni,
Leo siku ya vijana, wakubwa na wa marika.

Nasema nawe Owiti, uitwaye Imanweli,
Jua si mwingi wakati, wa kueneza Ukweli,
Hivyo simama kititi, uiwaidhi Injili,
Leo siku ya vijana, wakubwa na wa marika.

U wapi ndugu Hagai, nikupe yangu nasaha?
Uliopewa uhai, siufanyie mzaha,
Kifanywa sitihizai, dumisha yako sitaha,
Leo siku ya vijana, wakubwa na wa marika.

Nanena na dada zangu, ninyi Achola na Linda,
Yakiwapata machungu, himilini mtashinda,
Mkimtukuza Mungu, kwenu Yeye ataganda,
Leo siku ya vijana, wakubwa na wa marika.

Waloko ughaibuni, wapewe zangu salamu,
Wambiwe humu nchini, kuwaona tuna hamu,
Twaomba kwake Manani, walindwe na hali ngumu,
Leo siku ya vijana, wakubwa na wa marika.

Ndugu Saya twashukuru, kwa vifijo na kwa kwata,
Umetwangazia Nuru, Neno njema umeleta,
Shetani hatakudhuru, nyotayo itatakata,
Leo siku ya vijana, wakubwa na wa marika.

Iwapo sikukutaja, si kwamba huna maana,
Siwezi nikakuchuja, mimi nakupenda sana,
Wako wengi walokuja, silijui lako jina,
Leo siku ya vijana, wakubwa na wa marika.

Tuyaanzapo Makambi, Rabi tupe nguvu zako,
Yasikilize maombi, ya wanao wa Yeriko,
Uwepushie mawimbi, na yote misukosuko,
Leo siku ya vijana, wakubwa na wa marika.

Kituoni nimefika, nawaaga kwaherini,
Kutamka nimechoka, napisha yenu maoni,
Yesu yuaja kumbuka, hilo tujue yakini,
Leo siku ya vijana, wakubwa na wa marika.

(Mtunzi: Felix Akuku, Jericho SDA Church, NAIROBI. Mhariri: Dennis Mbae).

Jeshurun's Mind: Spiritual Food

God Works With Warriors And Not Cowards

 

Fear Binds

Fear disables and cripples. It sits on people’s potential and completely blinds their vision. As a result, they never get to discover the unlimited abilities in their lives and therefore, they do not make use of them. As a corollary to this, they often find themselves leading unfulfilling, mediocre lives.

Today, multitudes of people are bound by fear. Interestingly, many of the things people fear do not exist at all, neither do they happen according to their anticipation. It is of utmost important to know that fear “is a spirit” which does not come from God.

“For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.” (2 Timothy 2:7 KJV)    

Kinds of Fear

Many kinds of fear exist. One such kind is fear of failure which has held many individuals from starting their own projects or participating in other people’s projects. Fear of rejection has hindered millions of people from initiating formidable relationships. The fear of death has and still continues to torment and paralyze many. Fear of speaking in front of people has suppressed the voices of many, forcing them to remain mum even when they have great ideas or opinions to share with others.

Sadly, fear has stopped many born again Christians from using their spiritual gifts. They have found it extremely difficult to witness and testify of their faith to others, especially those who are not of the household of faith. This has resulted into a lesser number of souls being won for LORD than it should be.

Gideon and his Army

After Gideon was commanded by God to save the Israelites from the hands of the Midianites, he had an army of 32,300 soldiers with him when he pitched beside the well of Harod. Since God wanted the Israelites to know it was Him who gave them victory and not their might or large numbers lest they boast, He commanded Gideon to instruct everyone who was fearful to return home. More than half of the soldiers did so.

“Now therefore go to, proclaim in the ears of the people, saying, Whosoever is fearful and afraid, let him return and depart early from mount Gilead.  And there returned of the people twenty and two thousand; and there remained ten thousand.” (Judges 7:3, KJV).

According to God, the remaining 10,000 soldiers were still too many. Therefore, He ordered they be brought down to the river to drink water. 

“So he brought down the people unto the water: and the LORD said unto Gideon, Every one that lappeth of the water with his tongue, as a dog lappeth, him shalt thou set by himself; likewise every one that boweth down upon his knees to drink.” (Judges 7:5, KJV).  

Out of the 10,000 men, only 300 lapped, putting their hand to their mouths. These were the ones God used to deliver the Israelites from the Midianites.

“And the LORD said unto Gideon, By the three hundred men that lapped will I save you, and deliver the Midianites into thine hand: and let all the other people go every man unto his place. (Judges 7:7, KJV).  

The Cowardly

The cowardly, together with a host of other people, will not inherit God’s Kingdom. In fact, their ultimate end will be in the lake which burns with fire and brimstone.

“But the fearful, and unbelieving, and the abominable, and murderers, and whoremongers, and sorcerers, and idolaters, and all liars, shall have their part in the lake which burneth with fire and brimstone: which is the second death. (Revelation 21:8, KJV).

Conclusion

An uneducated, untrained person with courage is more valuable to God than an educated, well-trained coward.

“Now when they saw the boldness of Peter and John, and perceived that they were unlearned and ignorant men, they marvelled; and they took knowledge of them, that they had been with Jesus. (Acts 4:13, KJV).

Jeshurun's Mind: Spiritual Food

How then can I do this great wickedness, and sin against God?- Genesis 39:9

It is always a critical period in a young man's life when he is separated from home influences and wise counsels and enters upon new scenes and trying tests. But if he does not of his own accord place himself in these positions of danger and remove himself from parental restraint; if, without will or choice of his own, he is placed in dangerous positions and relies upon God for strength--cherishing the love of God in his heart--he will be kept from yielding to temptation by the power of God who placed him in that trying position. God will protect him from being corrupted by the fierce temptation. God was with Joseph in his new home. He was in the path of duty, suffering wrong but not doing wrong. He therefore had the love and protection of God for he carried his religious principle into everything he undertook.

Joseph's faith and integrity were to be tested by fiery trials. His master's wife endeavored to entice the young man to transgress the law of God. Heretofore he had remained untainted by the corruption teeming in that heathen land; but this temptation, so sudden, so strong, so seductive--how should it be met? Joseph knew well what would be the consequence of resistance. On the one hand were concealment, favor, and rewards; on the other, disgrace, imprisonment, perhaps death. His whole future life depended upon the decision of the moment. Would principle triumph? Would Joseph still be true to God? With inexpressible anxiety, angels looked upon the scene.

Joseph's answer reveals the power of religious principle. He would not betray the confidence of his master on earth, and, whatever the consequences, he would be true to his Master in heaven. Under the inspecting eye of God and holy angels many take liberties of which they would not be guilty in the presence of their fellow men, but Joseph's first thought was of God. "How can I do this great wickedness, and sin against God?" he said.

If we were to cherish an habitual impression that God sees and hears all that we do and say and keeps a faithful record of our words and actions, and that we must meet it all, we would fear to sin.

"His feet they hurt with fetters; he was laid in chains of iron: until the time that his word came to pass; the word of the Lord tried him". Psalm 105:18, 19, R.V.

Joseph's faithful integrity led to the loss of his reputation and his liberty. This is the severest test that the virtuous and God-fearing are subjected to, that vice seems to prosper while virtue is trampled in the dust. . . . Joseph's religion kept his temper sweet and his sympathy with humanity warm and strong, notwithstanding all his trials. . . . No sooner does he enter upon prison life, than he brings all the brightness of his Christian principles into active exercise; he begins to make himself useful to others. . . . He is cheerful, for he is a Christian gentleman. God was preparing him under this discipline for a situation of great responsibility, honor, and usefulness, and he was willing to learn; he took kindly to the lessons the Lord would teach him. He learned to bear the yoke in his youth. He learned to govern by first learning obedience himself.

Joseph's real character shines out, even in the darkness of the dungeon. He held fast his faith and patience; his years of faithful service had been most cruelly repaid, yet this did not render him morose or distrustful. He had the peace that comes from conscious innocence, and he trusted his case with God. . . .

He found a work to do, even in the prison. God was preparing him in the school of affliction for greater usefulness, and he did not refuse the needful discipline. In the prison, witnessing the results of oppression and tyranny and the effects of crime, he learned lessons of justice, sympathy, and mercy, that prepared him to exercise power with wisdom and compassion. . . . It was the part he acted in the prison--the integrity of his daily life and his sympathy for those who were in trouble and distress--that opened the way for his future prosperity and honor. Every ray of light that we shed upon others is reflected upon ourselves. Every kind and sympathizing word spoken to the sorrowful, every act to relieve the oppressed, and every gift to the needy, if prompted by a right motive, will result in blessings to the giver.

-From Daily Devotional, Singleadventist.com