shtfusa

Are you Prepared?

Prepper Protein: Supplement Your Pantry With the Essentials August 11, 2017

ReadyNutrition Guys and Gals, you already know what a PT (physical training) nut I am, and how I’m in a long-term “love affair” with my weights.  I follow a simple rule that is all-encompassing for my existence: if you’re not in good shape, you better get in good shape; if you are in good shape, you better stay that way.  That mentioned, we need supplements to make up for the lack of nutrients in our diets and also to “boost” our intake of needed materials.  Protein powders do this.  Let’s go into it, shall we?

Please refer back to my previous articles on amino acids and protein for further reference in-depth.  As mentioned, we have 8 essential amino acids, just to review.  These are critical for our upkeep, and they must be obtained from our food.  A protein powder may or may not (or may partially) provide these amino acids.  Of particular importance are BCAA’s (Branched-Chain Amino Acids), such as L-Isoleucine, L-Leucine, and L-Valine.  These guys are very important for tissue repair.

I have found that there are many types of protein powder that are not specifically designed to replace the amino acids you need.  EAS manufactures a protein powder that is nonspecific such as this: you’re getting protein, carbohydrates, vitamins, and minerals.  There are four that I think are really good to use: Market Pantry (Target’s generic brand) of protein/whey powder, Muscle Milk, Pure Protein (carried by Wal-Mart), and Raw Protein GreenThe last one listed will be of interest to those who want raw organic vegetable proteins.  It’s expensive: about $30.00 per canister.

The powder provides all of the amino acids, but it’s a little “light” in some areas.  Still, Mrs. JJ likes it, and it is very good for those who don’t have a strong stomach/intestinal tract that have trouble taking in these large quantities of nutrients.  The overall “best” has to go to Muscle Milk, the Pro Series 50 in chocolate (Knockout Chocolate, to be exact) flavor.  Designed for pre and post workouts, you’ll get about 23 servings out of it with 25 grams (g) of protein per serving.

JJ’s Protein Power Shake:

Now for JJ’s trick for you: put in 1 cup of milk (whole, reduced, skim) for about 9 g of protein, and 2 Tbsp. peanut butter (on average, about 8 g protein).  Mix these in a jar.  I use a kind of skinny vertical jar that used to hold salsa.  Add water to the edge of the jar-threads.  Shake it up vigorously about 300 times to blend it all in.  Voila!  You just took that shake and went from 25 g to 42 g of protein in the blink of an eye!  Yes, it matters on the overall tally.  Remember: you’re not replacing meals; rather, you’re supplementing them.

JJ’s Protein Powder Reviews:

This Muscle Milk tastes good (the chocolate does), and the “additives” make it taste better.  One in the morning post-workout (within 20-30 minutes), and then one in the evening before bed at a minimum.

Market Pantry (Target’s Brand) and the Pure Protein (Wal-Mart) weigh in slightly less amino acid than the Muscle Milk.  Pricewise, though, you pay $18.47 for the former and $17.98 for the latter, as opposed to $30.00 for the Muscle Milk.  The numbers are so close that it’s worth it to buy the other two for the price.  Get the chocolate: the vanilla doesn’t taste very good, even when you “doctor” it with my additives.  The protein content per serving is about the same: 25 g.  They also have sodium and potassium, critical electrolytes that you need with your physical training.

You can take one of these jars to mix it up within a cooler with a cup of milk in it, and a serving of powder in a plastic/Ziploc bag.  I have these small servings of peanut butter that I just squeeze in, but you can measure this out in a Ziploc bag (2 Tbsp.) and cut a hole in one corner.  Then just roll the whole thing up until it’s closed and rubber-band it until you need it.  This is a lot better for you than some “crapulous” snack with no nutritional value and empty calories that you can blend in with other snacks, such as raw vegetables and fruit.

Bottom line: depending on how much protein you estimate you’ll need, the powder is the way to make up the difference: quick, easy, and affordable.  Just as what you put into your training time is what you take out?  What you put into your body matters.  The powder is the way to go, along with a good diet and exercise plan.  Fight that good fight!  JJ out!

Jeremiah Johnson is the Nom de plume of a retired Green Beret of the United States Army Special Forces (Airborne). Mr. Johnson was a Special Forces Medic, EMT and ACLS-certified, with comprehensive training in wilderness survival, rescue, and patient-extraction. He is a Certified Master Herbalist and a graduate of the Global College of Natural Medicine of Santa Ana, CA. A graduate of the U.S. Army’s survival course of SERE school (Survival Evasion Resistance Escape), Mr. Johnson also successfully completed the Montana Master Food Preserver Course for home-canning, smoking, and dehydrating foods.

Mr. Johnson dries and tinctures a wide variety of medicinal herbs taken by wild crafting and cultivation, in addition to preserving and canning his own food. An expert in land navigation, survival, mountaineering, and parachuting as trained by the United States Army, Mr. Johnson is an ardent advocate for preparedness, self-sufficiency, and long-term disaster sustainability for families. He and his wife survived Hurricane Katrina and its aftermath. Cross-trained as a Special Forces Engineer, he is an expert in supply, logistics, transport, and long-term storage of perishable materials, having incorporated many of these techniques plus some unique innovations in his own homestead.

Mr. Johnson brings practical, tested experience firmly rooted in formal education to his writings and to our team. He and his wife live in a cabin in the mountains of Western Montana with their three cats.

This information has been made available by Ready Nutrition

Originally published August 11th, 2017
Comments Off on Prepper Protein: Supplement Your Pantry With the Essentials

How to Use Garden Produce to Bulk Up Your Prepper Pantry August 9, 2017

Many of you are undoubtedly beginning to harvest some veggies from the garden, and many of you generous samaritans are giving away extra stuff.  You may want to reconsider that for a time, and consider dehydrating your extra produce to add to your prepper pantry.

There are as many types of dehydrators as there are words on this page.  The most important thing you can do with your dehydrator (besides ensuring that it works) is to put it to work.  A dehydrator packed in the box with its instructions, safe on your shelf is not doing you any good.  In addition to this, there are a ton of plans for solar dehydrators all over the internet, and articles have been written about solar dehydrating in the past.

One of the rules of dehydrating and perhaps one of the biggest mistakes that people make is that they do not boil/parboil their vegetables before placing them in the dehydrator.  This accomplishes several things.  By parboiling the food, it makes it easier for the dehydrator to extract the fluid from it.  The act of immersion in the boiling water for a couple of minutes also kills any bugs that may have slipped through, and any damaging fungus or exterior plant woes.

If you have a standard, 4-tray dehydrator, you can rock and roll with that thing for about 8 hours and dry your veggies out just fine. Another thing you may want to consider is that when you dehydrate fruits and vegetables there is some nutrient loss, especially vitamin C, but it can easily be added back.  Now, there are plenty of packets out there for canners, and if you want the “Uncle Caveman” method, here it is.  Take a couple of thousand milligrams of Vitamin C tablets, and crush them up into a fine powder.  Yes, the mortar and pestle made from marble are excellent for this.  A hammer with a clean striking face will suffice as a backup.

After powdering your Vitamin C very fine, then take a good-sized bowl (glass, such as Pyrex is best, as you can see the mixture occurring and it will not trap any Vitamin C on the surface) and fill it halfway with water at room temperature.  Mix in the powdered Vitamin C.  Soak the vegetables to be dried for about 1-hour minimum in the refrigerator.  This will allow the C to soak into the tissues of and adhere to the surface of the veggies.  The Vitamin C (being an acid, hence the name ascorbic acid) will keep mold from growing on your stored veggies, as the acidity is not something that fungus and/or “bugs” prefer to live in.

Some high-acidity foods such as tomatoes don’t really need this, as well as other fruits.  Even so, I still do it with apples; better safe than sorry.  Parboiling also helps with things such as berries, as unless the outer skin of the berry is loosened slightly by the boiling, the dehydrator will have a really hard time.  Make sure you use the Vitamin C on these as well!  I lost a whole “crop” of serviceberries because of mold; therefore, ever since I have used the Vitamin C “bath” on everything.

I’m telling you to dehydrate for a reason: in case you haven’t heard, the North Koreans just successfully test-launched an ICBM (Intercontinental Ballistic Missile) capable of reaching Alaska (the U.S. admitted to) and in reality, able to reach the continental U.S. (CONUS).  It would behoove you to put preps of dried veggies into overdrive, and then maybe branch out to other things such as fruits, meats, and other staples.  You cannot overprepare, and eventually, you would have to can them all anyway if you did not give away your extra.  Keep in that good fight!  JJ out!

Jeremiah Johnson is the Nom de plume of a retired Green Beret of the United States Army Special Forces (Airborne). Mr. Johnson was a Special Forces Medic, EMT and ACLS-certified, with comprehensive training in wilderness survival, rescue, and patient-extraction. He is a Certified Master Herbalist and a graduate of the Global College of Natural Medicine of Santa Ana, CA. A graduate of the U.S. Army’s survival course of SERE school (Survival Evasion Resistance Escape), Mr. Johnson also successfully completed the Montana Master Food Preserver Course for home-canning, smoking, and dehydrating foods.

Mr. Johnson dries and tinctures a wide variety of medicinal herbs taken by wild crafting and cultivation, in addition to preserving and canning his own food. An expert in land navigation, survival, mountaineering, and parachuting as trained by the United States Army, Mr. Johnson is an ardent advocate for preparedness, self-sufficiency, and long-term disaster sustainability for families. He and his wife survived Hurricane Katrina and its aftermath. Cross-trained as a Special Forces Engineer, he is an expert in supply, logistics, transport, and long-term storage of perishable materials, having incorporated many of these techniques plus some unique innovations in his own homestead.

Mr. Johnson brings practical, tested experience firmly rooted in formal education to his writings and to our team. He and his wife live in a cabin in the mountains of Western Montana with their three cats.

This information has been made available by Ready Nutrition

Originally published August 9th, 2017
Comments Off on How to Use Garden Produce to Bulk Up Your Prepper Pantry

Frugal Prepping: This Survival Food is One of the Highest Sources of Protein July 12, 2017

So, by now, Guys and Gals, there are many factions to prepping and they all have their time and place, as well as their use.  If a light bulb “comes on” when reading the material, then the mission is accomplished.  I have mentioned in many of the articles the importance of taking in protein and its use as both a nutritious energy source, as well as in tissue repair and cellular growth.

With the exception of the recommendation of certain supplements that I use regularly, most of what I recommend falls within everyone’s budget.  Isn’t that the objective as a survivalist and prepper?  To receive the most return on your investment?  Well, this is no different here.  I wish to recommend the sardine…yes, you read it correctly!…the sardine, as a part of your diet.  Let’s jump right into it.

Sardines are a cold-water fish, for the most part.  Oily fish from cold waters are the source of fish oil…your Omega-3 Fatty acids.  Those Omega-3’s are absolutely wonderful to maintain many different functions in your body: antioxidants, tissue repair, healthy skin, and hair, to name a few.  The sardine is a high-protein food that is very easily digested and packed with vitamins and minerals, including Zinc, which most people suffer from a deficiency of in their diets.

A seven-ounce can of sardines gives about 40 grams of protein.  That’s quite a bit, considering it isn’t that much food!  They’re mostly found canned, and therefore they’re good to store in bulk quantities when you’re able to get a hold of them.  Your standard size can is about 3 ounces, and these come with mustard, hot sauce, or smoked, in either brine (a salt and water solution) or in oil.  I prefer the latter.  You can also find them in 15 or 16-ounce cans with tomatoes/a tomato sauce.  I usually rinse this off and throw on some brown mustard.

You can also take these sardines, chop them up, and add them to a salad.  There are a lot of people that do not care for the taste of them; nevertheless, I cannot recommend them highly enough as a ready source of protein that requires almost no preparation to eat.  Experiment with some different sauces or dressings to eat on them, and this may help to alleviate their taste if you don’t care for it.  The smoked sardines almost always have a better flavor, and I just eat them by themselves.  These are also more versatile in a salad.

They fit really well into either a butt-pack or in the pouch of a rucksack to eat out in the field on a camping trip or hiking excursion.  Throw a half dozen cans into your go-bag/bug-out-bag for your vehicle.  Make sure they’re not sitting exposed to direct sunlight, as it can cause a temperature change in the can that may affect the taste.  Lastly, if you own cats, they’re also a good thing as a backup source of food for them.  In this case, get the plain or smoked ones: if they’re coated with anything, you may have to rinse it off…especially hot sauce or the like.

They’re really good to throw down after a workout a little after you’ve gulped down a protein shake.  That protein will just soak up into your system, and it’s a quick one for you that you won’t have to fool with cooking.  Consider the sardine as part of your arsenal for preparedness, for protein, and for a post-workout meal to replenish those muscles.  Keep fighting that good fight, and give those little fishes a try!  JJ out!

Jeremiah Johnson is the Nom de plume of a retired Green Beret of the United States Army Special Forces (Airborne). Mr. Johnson was a Special Forces Medic, EMT and ACLS-certified, with comprehensive training in wilderness survival, rescue, and patient-extraction. He is a Certified Master Herbalist and a graduate of the Global College of Natural Medicine of Santa Ana, CA. A graduate of the U.S. Army’s survival course of SERE school (Survival Evasion Resistance Escape), Mr. Johnson also successfully completed the Montana Master Food Preserver Course for home-canning, smoking, and dehydrating foods.

Mr. Johnson dries and tinctures a wide variety of medicinal herbs taken by wild crafting and cultivation, in addition to preserving and canning his own food. An expert in land navigation, survival, mountaineering, and parachuting as trained by the United States Army, Mr. Johnson is an ardent advocate for preparedness, self-sufficiency, and long-term disaster sustainability for families. He and his wife survived Hurricane Katrina and its aftermath. Cross-trained as a Special Forces Engineer, he is an expert in supply, logistics, transport, and long-term storage of perishable materials, having incorporated many of these techniques plus some unique innovations in his own homestead.

Mr. Johnson brings practical, tested experience firmly rooted in formal education to his writings and to our team. He and his wife live in a cabin in the mountains of Western Montana with their three cats.

This information has been made available by Ready Nutrition

Originally published July 12th, 2017
Comments Off on Frugal Prepping: This Survival Food is One of the Highest Sources of Protein