To Zion

Zion
you lifted me up when I was down
you came to me and turned my world around
Zion
you came besides me when I was all alone
you said, " Child, don't you worry, It's going to be ok"
Zion
O, holy Zion
you opened your doors to me
when I had no home
Zion
I was hungry in the streets of the city
I was weak and fainting on the corner
and you came and gave me food to eat
Zion
O, holy Zion
you defended me from my strong enemies
you stood by me and strengthen me
Zion
blessed art thou above all the women of the earth
your beauty never fades
your glory is from everlasting to everlasting
O, holy Zion
city of the Great king
may you be forever blessed with sons and daughters
as numerous as the starts of heaven
like the sands on the sea shore that can not be numbered
O, eternal city of God
noble and just are you
Zion
you are a true light in the heavens
and a true guide and comforter to us on earth.

Shalam,
Zarach

Rev. 21:2
Rev. 3:11,12,13

Endure

I am not alone.
We all have our own test.
We all have
the race to run.

I am not alone.
I am not the first
to endure these things ( 1 Peter 5:8,9).
We have all been through afflictions.
I too, like them
am able to Hope
on His great and awesome Promises.
Therefore, I endure all things

Day in, Day out
from sleep, to waking
and back again
generations come and go
time changes, yet I endure (Matt. 24:13)
till the end.

Shalam,
Zarach

Marathon

Lace up my shoe
mind ready
for the race ahead
focus on what must be done
focus on winning
miles ahead
warmed up
body temperature, just right
muscles loose and ready
at the starting line
Race day
multitudes, multitudes
on the starting line
Yet, only one will win the race ( 1 Cor. 9:24)
I'm determined
I'm committed
It will be me
I want this
I've dreamed about this
it's mine
I was made to win this
Gunshot in the air
We begin
the Marathon of my life
( these next 26 miles
will show my true character-
Will I give up?)

...So far, so good
First hill, done, too easy
I lead the pack
Running like a winner

But, behind me
he came-
old, pale, and relentless
on my heels,
determined to beat me,
to slow me down
Oh, no
We struggle and battle
for miles
back and forth
I questioned myself,
"why are you letting this
old bastard trouble you so?"
"come on, run your race. Focus."
But he was right there
taunting me-
" Say, young buck,
are you running this race, or what?"
"take it easy. If you try this, the pain
will go away and you can go on. It's easy."
I tried to block him out, that old cheat,
even though it sounded tempting.

I had a race to run, a marathon to overcome
I saw the road before me and the pack behind me
"pick up your pace and move on", I said to my soul.
My focus- back on the Race
the Marathon to overcome
till I reach Zion,
where true victory awaits.

Shalam,
Zarach

How to get lean: Nutrient dense diet

 

The concept of getting lean becomes more important as we age. The aging process lends itself to gaining additional body fat due to the natural reduction in hormones, activity levels, increase opportunity for greater intake of processed foods, and loss of lean muscle tissue.  This process makes us more susceptible to gradual weight gain and diseases associated with obesity- hypertension, heart disease, diabetes, cancer, depression, and sleep disorders. The negative effects of aging can be offset by achieving leanness in body weight and body fat.  The diet we select to eat can help us get lean and age gracefully.

But before we get started with the steps to take towards leanness, it is important to establish the right mindset. We understand the value of the physical needs and benefits of leanness to our general health. However, to maintain the drive and commit to the process of achieving a healthy body, we must have a greater purpose than just achieving a physical outcome.  Our drive has to come from a spiritual purpose. We have to want better health in order to pursue the things of God and not just a pursuit for a carnal end. It is this mentality that will make our efforts more meaningful and lasting. ( 1 Cor. 9:25)

To reduce body fat and obtain a healthy weight start by assessing your current diet. How often do you eat? What foods are you eating consistently? How often do you eat out? And where are you eating out?

How many serving of fruits and vegetables are you eating? How much meat do you consume? The grains that you eat, are they whole grains or refine grains? These questions will help you identify areas in your diet that can be changed or improved.

A nutrient dense diet can promotes leanness, and has the following components: it is mostly a plant-base diet, utilizes whole grains, low to moderate intake of animal base protein sources, has a good amount of plant base proteins- beans, lentils, nuts and seeds, adequate fluid intake- mostly purified water, plenty of leafy green vegetables and bright colored fruits and vegetables, healthy fats- olive oil, almond oil, peanut oil, avocado, coconut oil, and seeds and nuts, and very little processed foods, if any at all.

Aim for a salad at every meal or at least two large salads a day. The salad is the easiest way to increase your intake of vegetables. It is also an opportunity to creatively add high nutrient dense foods to your diet. For example, have a salad with two to three cups of kale and  spinach and add cucumbers, peppers, onions, chic peas, dried or fresh fruits like cranberries or sliced apples, walnuts, with a garnish of feta cheese, and Balsamic oil and vinegar dressing. The possibilities are endless with salads.

Always add a regular fat salad dressing to your salads to enhance the absorption of the vitamin, minerals and antioxidants found in vegetables. Portion out the amount of salad dressing used to help control the calories provided- 1-2 tablespoons is sufficient. Vegetables are naturally low in calories and high in nutrition, making them a perfect food for achieving leanness.  The high fiber content in vegetables, fruits, beans, and nuts, also retards hunger and makes you feel full longer lessening the chance of overeating or giving into food cravings. As you increase your fiber intake you should increase your water or fluid intake as well to help avoid constipation and stomach upsets. Water contributes to the feeling of fullness too with zero calories.

Eat three main meals daily and a high protein snack before bed. Your meals should be evenly spaced four to five hours apart. This helps induce a fasting effect on the body, which allows the body to mobilize body fat for energy, promote cellular healing, and rest to the various organs and hormonal systems of the body. Your meals should consist of  25-30 grams of a lean protein source- beans, lentils, fish, or chicken,  1-2 serving of whole grains- ½ to 1 cup of wild rice or Quinoa, or a medium to large sweet potato, 5-10 grams of a healthy fat- 1-2 tablespoon of olive oil base salad dressing, 2-3 cups of vegetables. The evening snack could be a whey or plant-base protein smoothie sweeten with fresh or frozen fruits. This snack will help provide the protein you need for muscle maintenance and synthesis while you sleep.

Finally, limit how often you eat out. The more you eat out the greater the chance of overeating and adding excess calories to your diet, which contributes to weight gain and obesity. If you must eat out stay within the above meal planning idea- a large side salad, a lean protein source, a whole grain, make fresh fruits your desserts, and water your primary drink. This will help keep you from consuming high amounts of calories, fat, and sugar when you eat out. Another good habit to start is to visit the website of the restaurant you intend to go to and see what healthy options they have before you get there. This way you can stay in control of the amount of calories you take in and the quality of the foods you eat.

We do not have grown heavier and sicker as we age. We can get leaner and healthier instead. However, this will take effort on our part, both spiritual and physical. We will need to have the greater vision of changing our lives not just for ourselves, but to be able to contribute to the work of God or doing our part in that work. This mindset provides greater focus, energy, and motivation as we strive to make changes in our eating habits for something greater. This motivation will help us in selecting the best diet that promotes weight loss, body fat reduction, and lessen the risk of acquiring chronic diseases. A nutrient dense diet is able to provide all these benefits and vibrant energy as we grow older gracefully.

 

Shalam,

David Zarach

 

Angel

When I'm lost
and in pain
not knowing where to go
or how to get there
when the wolves chase
and men in angry mobs pursue-

What wrong have I done?
whom have I hurt?
or what country
can accuse me of insurrection and terror?
I was their slave.
They took everything
and created me.
Yet, they did not take my life.
And now, they say I'm free
only to be chased through
the streets of the Great City.
What have I done?
Whom have I betrayed?
Did not I bleed for them
in their wars,
and built their cities
and heal their sick?-

Don't leave me to their cruelty, my Angel
come and guide me
out of my prison
and from the wolves
and the mob
and the hands of evil men
Don't leave me in the cold
on that day when the snow is thick
and the frost unbearable
come and keep me warm
lift me up on eagles wings
carry me to that mountain of God
carry me home to Zion.

John 14:18

Shalam,
David Zarach

Adjust Your Frequency

I got my pen in my hand
meditating on something deep
out-of- body experience
the melody playing
and I hear the Spirit saying,
" Come and See!"
Be there and here at once
Breathe in, exhale now
deeply, slowly, to the rhythm
of Him that fills all things
listen, tune in,
adjust your frequency
to God's message
If you listen you will hear,
" write: for this is true and faithful (Rev. 21:5)"

Shalam,
Zarach

Down for some unity

Yeah, you down for some unity
I'm down for some unity
that's where the power be
Yeah, down for some unity
build, you and me, down for some unity
together we be chasing that vision,
down for some unity
They tried to break us apart, with some ignorance
trying to tell you and me, we not a people,
down for some ignorance
teaching there's no God, they down with that ignorance
I'm down for some unity
Yeah, you down for some unity
bone of my bone, down for some unity
flesh of my flesh, down for some unity( 2 Sam. 5:1)
Yeah, we down for some unity
Israelite rising, we're down for some unity

Shalam,
Zarach

Poem inspired by Saul Williams- "down for some ignorance"

Blues Man

Blues Man
talk to my soul
show me
what I can't see,
what I don't understand,
but can feel
sing my blues
tell my story
articulate
what I can't say
with your horn, trumpet,
saxophone, drumbeats,
piano, bass, altos and sopranos
speak to my soul
cause me to transcend
the hurt and pain
of this world
take me high above
the clouds
let me see that invisible world
through your music
Blues Man
shaman of the soul
with sounds and rhythms
African Herb-Man
spreading good vibes
all around
bringing health
lifting me up
from off the ground
Got my Sunday best on now
gonna praise God
for His love is supreme
for His love is supreme
for His love is supreme
He who gave man
the gift of healing
gonna praise my God
to the highest
listening to the sounds
of a genius
communicating with
the invisible world
bring back that healing
balm from Gilead
Blues Man
speak to my soul
down here in the darkness
and shine your light on me
that I might find my way
back home

Shalam,
Zarach

Vision

Rays of light
beaming down
surrounding
the trees, hills
house tops,
and open roads
In the quietness
of it all
my inner man
is tuned into
your frequency, O God
In a trance
I see tomorrow
and eternity
Like a flowing stream
images of your future
come to me
clearer than high definition T.V.
or the highest pixel level
It's as real
as the visions
you gave the prophets of Israel
Visualize
"Blessed are your eyes", you say
"for they see
what other men cannot,
for those that are like you
are few"
"and, lo, I am with you always, even unto the end of the world. (Matt. 28:20)"
Amen

Shalam,
Zarach