Sleep Is Your Healer

Sleep is your seed for energy, health, and mental clarity as well as a pillar for your well-being. Accept your personal and unique sleep requirement and embrace it. Never circumvent it. Read more at SamVarner.com...

Beat Brain Drain

Here is a link to an excellent article by the folks over at Amen Clinics. Click here to read more....

Six Ways to Help You Reach Your Strength & Fitness Goals

One of the main deterrents to sticking with a strength-training program is the lack of timely progress. For many people, slow progress can lead to discouragement and become an excuse for quitting. Check out SamVarner.com to read more and get my 6 tips!

Blueberry Grape Protein Smoothie

Ingredients:
1 cup frozen blueberries
8 ounces of 100% grape juice
1 cup low fat plain Greek style yogurt
2 tbsp of egg white protein (I recommend Jay Robb Egg White Protein Vanilla)

Preparation Time: 1 minute

Directions:
Add all ingredients into a blender and blend for approximately 30 seconds. Serves 2 to 3.

12 Ways to Naturally Raise Testosterone

One of the biggest “unrealized” health problems facing men today is low testosterone. Testosterone is a vital male sex hormone responsible for sex drive, energy, mood, muscle building, lowering body-fat and building strong bones. As men age, healthy levels of testosterone may diminish leading to depression, weight gain, lack of energy and decreased sex drive. It is recommended that all males over the age of 50 have their testosterone checked regularly, earlier if they become symptomatic. If testosterone levels are low (<350 ng/dl), then measures should be taken to remedy the problem, one of the most common remedies being hormone replacement treatment (HRT). This must be done under medical supervision and involves testosterone injections, ointments, and pills or patches.

1. Lift Weights - Research shows that lifting moderate weight 3 to 4 times weekly can drastically elevate testosterone. For best results, do compound movements like squats, presses and dead lifts, incorporating 3 to 5 sets of 5 to 10 reps. Resting 60-90 seconds between sets boosts post- workout T levels the most.
2. Do Sprints - Studies show that doing short burst of sprints (6 to 20 sec) with moderate recovery helps to raise T levels. Sprinting on a bike, stationary bike, treadmill, Elliptical or running sprints all yield the same positive results.
3. Minimize Negative Stress - One of the main culprits in suppressing testosterone is a high level of cortisol resulting from negative stress. Deal with negative stress by practicing prayer and meditation, doing deep diaphragmatic breathing, getting plenty of rest and embracing regular exercise
4. Get Plenty of Vitamin D - Low levels of vitamin D are directly related to low T. Get plenty of indirect sunlight and take a quality vitamin D supplement. Also, consume foods high in vitamin D, which are cold-water fish, mushrooms, eggs, fortified dairy products and Tofu.
5. Avoid Dietary Dioxins - Dioxins are toxic substances found in conventionally raised animal products and in fruits and vegetables sprayed with pesticides. Always choose grass-fed beef, free- range poultry, and hormone-free dairy, animals that are free from antibiotics, and organic fruits and vegetables. If organic fruits and vegetables are not available, then wash thoroughly.
6. Eat Monounsaturated Fat and Avoid Polyunsaturated Fats - A diet high in monounsaturated fat (20-30 % of calories) and low in polyunsaturated fat promotes healthy testosterone production. The best sources of monounsaturated fat are olives, olive oil, avocado, fish, fish oil, flaxseed, walnuts and almonds. Minimize or avoid foods high in polyunsaturated foods like corn oil and soybean oil.
7. Avoid Processed or Refined Carbohydrates - Foods that spike blood sugars suppress testosterone. To enhance testosterone, avoid refined pasta, refined breads and cereal, soda pop and sugary beverages, and any food containing white or refined wheat flour. Always choose whole grains instead.
8. Get Adequate Zinc Intake - Zinc deficiency is directly related to low T. Choose foods high in zinc like pumpkin seeds, dark chocolate, garlic, sesame seed, wheat germ, chickpeas, oysters, salmon and peanuts.
9. Get Plenty of Sleep Every Night - One of the leading causes of low T is lack of sleep. Sleeping less that 7 hours nightly is a contributing factor to low testosterone. Achieve at least 7 hours of sleep every night!
10. Reduce Estrogen - One of the major culprits to low T is elevated estrogen in men. One of the best ways to minimize estrogen in men and thereby elevate testosterone is to consume plenty of cruciferous vegetables. Cruciferous vegetables include broccoli, cauliflower, radishes, turnips and cabbage. Eating other leafy green vegetables may limit estrogen production and should be considered. Also, eliminating plastic containers made with bisphenol A (BPA) can reduce estrogen. Drinking from plastic containers that have BPA increases unhealthy levels of estrogen in men
11. Avoid Artificial Sweeteners and Monosodium Glutamate - Avoid artificial sweeteners and MSG at all costs, as these chemical additives adversely affect testosterone. Artificial sweeteners include Saccharin (Sweet 'N Low & Sugar Twin), Aspartame (NutraSweet & Equal), Acesulfame-K (Sweet One & Swiss Sweet, Sunett) and Sucralose (Splenda).
12. Eliminate or Reduce Alcohol - Excessive alcohol consumption can reduce testosterone production. Research shows that limiting alcohol to no more than 4 to 6 drinks per week can have a positive effect on testosterone.

Find more great tips at samvarner.com

What Does the Bible Say About Wellness?

Even though the word "wellness" is not found in the Bible, God has a great deal to say about it. God's desire for us is to experience perfect health and well being in the form of optimal spiritual, mental, emotional and physical wellness. He wants us to be fulfilled, live with purpose and live the abundant life (John 10:10). That's mental wellness. He wants us to experience love, peace, joy and all the fruits of the Holy Spirit and be free from worry and stress even in the midst of trials and tribulations (Gal 5:22, 1 Peter 5:7). That's emotional wellness. God wants us healed and free from sickness and disease (Psalm 103:3, Isa 53:5, Matt 5:17, 1 Peter 2:24). That's physical wellness. God wants us to prosper and have all our basic needs met (3 John 2, Psalm 35:27, Matt 6:33). That's financial wellness. More importantly, God wants us to know Him intimately, worship Him and spend eternity with Him (Jo 3:16, Jo 17:3). That's spiritual wellness. In short, God's wants us to be whole and blessed in every aspect of our life (Mark 10:52). Now that's true wellness!

9 Ways to Cut Cancer Risks

A 13-year study of 30,000 women found that those who followed 9 recommendations from the American Institute for Cancer Research were 35% less likely to get cancer than those who met 3 or fewer of the recommendations.

Here are 9 recommendations to reduce your chances of getting cancer:

1. Eat 5 or more servings of antioxidant-packed vegetables and fruits daily.
2. Eat 5 or more daily servings of legumes, root vegetables & high fiber grains.
3. Eat no more than 3 ounces of red meat per day.
4. Limit alcohol intake to no more than 1 to 2 drinks per day.
5. Achieve and/or maintain your ideal body weight.
6. Limit saturated fat such as lard, butter and trans fats.
7. Try to get at least an hour of moderate (>70% MHR) exercise daily; at least once per week step up the intensity (>80% MHR).
8. Abstain from all tobacco products.
9. Avoid over-exposure to the sun and always wear a sun block when outdoors.

Sam's Poppy Seed Mixed Green Salad

Ingredients:

2 cups mixed greens spring mix
1 medium celery stalk
1 medium carrot
1 medium-size ripe tomato
1/2 ripe avocado
1/4 cup dried cranberries
1/4 cup baked beans (thoroughly rinsed)
1 tbsp freshly squeezed lemon juice
2 tbsp Brianna’s Poppy Seed salad dressing
10-12 Triscuit® Fire-Roasted Tomato & Olive Oil crackers
Sea salt
Freshly ground black pepper

Preparation Time: 10 minutes

Finely chop mixed greens, celery, carrot, tomato and avocado and thoroughly mix together in a large bowl. Add dried cranberries, baked beans, lemon juice, Poppy Seed dressing and crumbled Triscuit® crackers. Add a dash of salt and pepper to taste and mix again.

Serves 2 to 3

GETTING THE PROPER "REST"?

Do you take quality time everyday from your busy life to spend with your Creator? Do you intentionally rest from the daily challenges of the world in order to let your mind and body recuperate? In the scriptures, Jesus often separated Himself from others and His ministry so that He could spend time with the Father. He often encouraged His disciples to "rest" and take time away from their ministry to recharge the body and refocus the mind.

More of this inspirational word at SamVarner.com

VITAMIN SUPPLEMENTS - MY PICKS

Multivitamin supplements can be a great way to get the extra vitamins and minerals that are lacking from your diet. Unfortunately, not all multivitamins are derived from natural sources such as plants, sprouts, fruits and vegetables. Most vitamins are synthetically-derived, laboratory simulations of real vitamins. The problem with synthetically produced vitamins is that they simply do not assimilate well into the body because they are not truly natural. In a recent longitudinal study, it was shown that most multivitamins have little or no benefit to your health. In fact, some vitamin supplements proved harmful in the long run, according to this study.

Read more about it at SamVarner.com!

FUNCTIONAL WALKING

One of the best overall exercises for any age group is walking. Walking briskly for at least 10 minutes a day has been proven to benefit not only physical health but emotional and mental health as well. However, you can enhance the benefits of walking by doing Functional Walking. Functional Walking is walking at a normal pace while making various functional or "real life" movements periodically during the walk. For example, after walking for a few minutes, reach down with your right hand and touch the ground, then stand up and continue walking. After a while, reach down with your left hand and touch the ground. In another few yards, turn around and walk backwards, then walk sideways for a while. After walking for another few yards, stop and reach around behind you and touch the ground as far back as you can. Continue to walk another few yards, stop and reach around behind you on the other side, stretching as far as you can to touch the ground behind you.

This is Functional Walking. It is taking regular walking and adding real-life "functional moves" such as bending, stretching, reaching, rotating the body and reverse or lateral walking. To make it more challenging, walk at different paces, perhaps adding speed walking, sprinting or incline walking to the functional walk.

Functional Walking develops flexibility, coordination, balance, core strength as well as overall fitness while mimicking real-life bodily movements. The body is designed to move, bend, stretch and reach in various planes and at various angles involving multiple joints, which is why this type of exercise is so beneficial for everyone at any age. To begin, try Functional Walking for 3 times a week for 10 minutes each time and then increase both time and frequency as you improve in your condition.

Check out SamVarner.com for more wellness tips!

JUST SAY NO... TO SOFT DRINKS

Before you drink your next soft drink - think twice. Scientific evidence is mounting concerning the negative effects of consuming soft drinks. It is well documented that soft drink consumption is linked directly to the rise in obesity. Evidence now shows that drinking diet beverages can affect your waistline as well. Also, high blood pressure, bone loss, poor teeth and chronic high blood sugars are associated to the consumption of regular and diet soft drinks. Long term studies now show that drinking just two soft drinks a day (regular or diet) can add inches to your waist, contribute to type 2 diabetes, elevate triglycerides, contribute to heart disease, increase chances of stroke and even damage your kidneys.

So, instead of reaching for a soda or soft drink, try a healthy substitute instead. Here are a few suggestions:

• Water
• Mineral water
• Seltzer water (flavored Seltzer water is available)
• Hot tea
• Ice tea
• Coffee
• Milk
• Diluted fruit juice (with mineral water)
• Water with lemon or lime

Bottom line: For better overall health, stop or minimize the consumption of sodas and soft drinks and substitute a healthier alternative. Your wellness depends on it.

Check out samvarner.com for more wellness tips!

WHAT IS ETERNAL LIFE?

The Bible says that if anyone believes in Jesus Christ, they will not perish but have eternal life (John 3:16). What is eternal life? For most of my life, I assumed eternal life was living forever. However, every person lives forever regardless of their faith. When we die, our spirit either goes to be with the Lord in Heaven or we live forever in eternal damnation, separated from God. So then, what is eternal life? The Bible tells us in John 17:3 that eternal life is knowing God on the most personal and intimate level. It is knowing God in the person of Jesus. Knowing His thoughts, personality and emotions. It is knowing what pleases Him, and knowing how much He loves us.

Christ paid the ultimate sacrifice so that the barrier of sin would be removed in order for us to really know our Heavenly Father. What God wants most for us is to know Him personally and intimately in the person of Jesus Christ. God has done His part to remove the barrier of sin, which was blocking our relationship. But you have a part in this divine relationship as well. You grow in your knowledge of God more intimately when you spend time with Him. Prayer is spending time with God expressing yourself to Him. However, studying and placing God's Word in your heart is the best way to know Him personally. Are you spending quality time in God's Word getting to know Him? Eternal life is not just something in the future, it is yours NOW when you spend time with God in His Word. Knowing God in the person of Jesus Christ is the most valuable and precious relationship you will ever have.

"This is eternal life, that they may know You, the only true God, and Jesus Christ whom You have sent." John 17:3 (NASB)

Check out SamVarner.com for more inspirational words.

HEALTHY BENEFITS OF MARINATING MEATS

A new study shows that marinating meats in lemon juice and/or vinegar can greatly reduce the production of harmful compounds linked to aging and chronic disease processes.

When certain foods (especially meats) are cooked, they release varying levels of a toxic compound called advanced glycation end products (AGEs). These compounds cause cellular inflammation and contribute to accelerated aging. High-heat cooking increases the formation of AGEs.

However, there is also new research suggesting that marinating foods in anacidic, low-pH liquid, such as lemon juice or vinegar, may slow the formation of AGEs significantly. For example, AGE levels in beef were cut in half after marinating for an hour. Research suggests that shorter amounts of marinating time may help reduce AGEs as well.

Bottom line:The next time you plan a meal with meat, make sure to marinate with lemon juice or vinegar first.

SNACK FOODS FOR WEIGHT MANAGEMENT

In a recent study, researchers examined people's eating habits over a long period of time and found that eating certain snack foods was associated with better weight management. The two best snack foods for helping maintain body weight were yogurt and nuts. Greek-style yogurt and raw nuts , such as almonds and walnuts, were the specific snack foods that had the biggest impact. Other foods that made a positive difference in helping to maintain weight over time were fresh fruit, vegetables and whole grains.

However, the surprising discovery of this 20-year study was that effective weight management had more to do with the type of snack foods eaten asopposed to how much was eaten.

Bottom line: For maintaining a leaner,healthier “you,” make sure to choose healthy snacks such as yogurt, nuts,fruits, vegetables and whole grains that are high in fiber.

TIPS FOR BETTER SLEEP

The average American gets about 6 hours of sleep a night, but extensive research shows that people need 7 to 8 hours of sleep for optimum well-being. Here are some tips to help you achieve better sleep:

1. Wakeup and go to bed at the same time everyday aiming for at least 7 hours of sleep.
2. Avoid strenuous exercise 2 to 3 hours before your regular bedtime.
3. Avoid any stimulating beverages several hours before your regular bedtime. This includes coffee, caffeinated tea, soft drinks, alcohol and sugary beverages. Alcohol may initially help you fall asleep, but it is a chemical stimulate and will hinder the quality and depth of stage 3 & 4 sleep.
4. Minimize brain-stimulating activities 1 to 2 hours before your regular bedtime. Brain-stimulating activities include television viewing, web surfing, intense discussions, balancing your checkbooks, exposure to bright lighting and stressing about the future.
5. Take Melotonin as it may improve your sleep. Research shows that some people benefit from taking this supplement.
6. Before bedtime, drink a cup of herbal tea that includes valerian or chamomile or lavender.
7. Drink a glass of warm, low-fat milk before bedtime.
8. Embrace relaxation-type activities before bedtime. Relaxation-type activities include meditating on God's Word, prayer, listening to relaxing music, deep diaphragmatic breathing, taking a bath, light stretching, meditating on your goals, focusing on your life's purpose, visualizing your desired future, writing a gratitude list, and journaling or reflecting.

REASONS FOR POOR SLEEP

If you embrace many of the standard tips for getting better sleep, and still cannot achieve a good night's rest, there may be other issues involved. Here are some possible reasons for a poor night's sleep:

1. Emotional stress or worry is the predominate cause of poor sleep. Get to the root of your negative stress and deal with it. Your sleep will improve.
2. If you fall asleep soon after going to bed, but wakeup in the middle of the night and cannot go back to sleep, your subconscious mind may be telling you that there is something in your life that you need to address. Maybe it is an assignment that you need to complete or a person you need to deal with. Ask God for discernment in this area.
3. If you go to bed, but can't fall asleep, then perhaps you may be dealing with some form of fear. It may be a fear about a matter you are facing or a person you need to confront. It may be a fear of "facing tomorrow." Look within yourself and ask God to reveal any hidden fears that you might be having.
4. For post-menopausal women, sleep problems are a big issue. Natural herbal supplementation that has shown positive results is Black Cohosh, Sage, Dandelion Leaves and Calendula. Also supplementation with Calcium-Magnesium may prove beneficial. However, before taking any over-the-counter supplements, please check with your OB/GYN.
5. The combination of many prescription medications can adversely affect your sleep. Consult with your doctor about your sleep issues and the possible connection with your prescription meds.
6. Lack of regular exercise or physical activity can hinder sleep.
7. A poor diet that includes processed carbohydrates and high-fat foods can affect your sleep.

ROCKRIDGE FRUIT SALAD

Rockridge Fruit Salad is a healthy and very tasty fruit salad recipe that is quick and easy to prepare and can be stored for up to 2 weeks in the refrigerator. Rockridge Fruit Salad is excellent for a snack or dessert. It is high in protein, fiber, vitamins, minerals, and monounsaturated fat; it is low in sugar and has no saturated fat. Kids and adults alike will love this tasty, satisfying and very filling dish.

Ingredients

2 medium-size finely chopped apples (washed)

1 1/2 cup of low-fat plain Greek-style yogurt

1 cup dried cranberries (Craisins)

3/4 cup chopped walnuts

1 tbsp brown sugar (Stevia may be substituted)

1 tbsp Madagascar Bourbon pure vanilla powder (pure Vanilla extract may be substituted)

Optional - tsp of cinnamon

Optional - tsp of nutmeg

Finely chop 2 apples and thoroughly stir in yogurt, dried cranberries, walnuts and vanilla. For an option, sprinkle cinnamon and/or nutmeg onto the fruit salad. Eat immediately or chill.

WHAT IS THE BEST DIET TO LOSING WEIGHT?

Of all the controversy surrounding diet and nutrition, experts disagree on many different components. However, they ALL agree on ONE thing – to lose body fat successfully and permanently, you must reduce your caloric intake and increase physical activity. In other words, you must change your behavior and, more importantly, if you overeat, then you need to understand why you overeat in the first place?? To better answer this question, let us look at a comprehensive study done by the National Weight Control Registry (www.nwcr.ws/). According to The National Weight Control Registry, there are 7 common denominators of people who have been overweight and lost at least 30 lbs and kept it off for at least 1 year. Here is what they have in common:

1. Expect stumbling blocks but keep trying
2. Don't deny yourself
3. Weigh often but not daily
4. Exercise 1 hour daily
5. Add little bits of physical activity to your daily routine like park farther away, take the stairs, house clean and gardening
6. Eat a low saturated fat, high complex carbohydrate diet (balanced diet)
7. Eat 5 times a day (eat small meals often)
   

So, if you want to successfully lose weight, stay away from diet gimmicks and learn from people who have effectively overcome their own weight issues. In other words, the best diet for weight loss is to follow a sensible eating plan, combine it with plenty of physical activity and deal with the emotional root causes of overeating.

8 WAYS TO REALIZING A SUCCESSFUL LIFE

Here are 8 crucial steps to creating the life of your dreams and becoming the person God intended.

1. Visualize Your Ideal Future. What are your goals and dreams in life? Where do you want to be in 5, 10 or 20 years? Who do you want to become? What kind of positive difference do you want to make in the world? What are you doing right now to realize your dreams? Take at least 10 minutes daily to visualize your ideal future. What you feed your mind today determines your tomorrow! The Bible says, “Where there is no vision, the people perish.” (Prov. 29:18)
2. Progressively Realize A Worthy Ideal. What do you really want? A leaner body? More money? A better relationship? Write it down. Be specific. Now break down your worthy ideal into the smallest steps (monthly, weekly, daily or even hourly) and take action. Hint: set a goal beyond your current limits. A goal with passion will drive your life with purpose.
3. Forget the Past. A major ingredient in failure is dwelling on past tragedies, hurts or unhappy times. Don’t ponder “what if’s” but ask yourself, “How can I?” “What’s the best way?” or “how can I help others?” Remember, no matter how tarnished your past, your future is spotless. (Philippians 3:13)
4. Don’t Use Excuses. There are many reasons for not having what we want in life. Everyone has hurdles to overcome and these hurdles can become excuses that hold you back. An excuse is nothing more than a reason to justify a failure. Losers use excuses to explain failure. But winner use setbacks to learn and grow and develop… and win.
5. Take Responsibility. In this age of “it’s not my fault,” it is a rare quality to find someone who takes responsibility for their actions. In reality, no one else can truly make things happen for you, but YOU. You are the one who has to make the plan; you are the one who takes the action; and you are the one who overcomes the obstacles that can hinder your progress. Ultimately you are the only one who is responsible for realizing your dreams.
6. Stay Focused and Ignore Diversions. Getting side tracked is often a “silent killer” in realizing our dreams. If people or situations present themselves to you that are not in line with achieving your goals, you may need to step back and re-evaluate. Many times, a minor diversion to our goals may look inviting and seem harmless, but in the long run, it can sabotage our focus. Sometimes, when we say NO, we are really saying YES to what’s truly important. “An unforced life is the key to failure.”
7. Surround Yourself With Positive People. Achieving the life you really want requires help from others. It is very important to surround yourself with positive people who support and encourage you. Positive people are contagious. Being around someone who shares the same desire to live healthy and be successful increases your chances of accomplishing your dreams dramatically. Negative people can drain your energy, zap your drive and drag you down. A good question to ask is, are the people around me positive and encouraging, and do they desire the best for me?
8. Believe and Achieve. Don't ever stop believing that you are capable of much more than what and who you are now. Your potential is limitless! Stop seeing yourself as the world sees you, and start seeing yourself as God sees you. You are God’s masterpiece, whole and complete (Eph 2:10). With faith, you can realize the abundant life Christ promised. “I can do all things thru Christ who strengthens me.”