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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
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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
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Live-Off-The-Land with These 7 Summer Survival Foods June 22, 2017

So, summer is here again, guys and gals.  What better time to practice your survival skills?  I have mentioned in articles past that it is a good idea to put away all the high-tech gizmos and get back to the basics of doing things to give your practice realism.  We’re going to do a few articles that broach that mindset, and this one is the first: how to make dinner when the SHTF…some not-so-obvious sources.

I’m not going to cover what has already been covered, such as methods of fishing and the types of fish to catch.  We’re going to utilize a hypothetical framework.  You are “under the gun” in a SHTF/the “Road” environment.  You can’t stand idly by with a fishing pole carved from a branch, seeking dinner in a relaxed, “On Golden Pond” manner.

While many would turn their nose up to these 7 survival food sources, in a dire emergency, where there is no food, you have to take it where you can get it. 

  1. The Crayfish: Let’s do it up, down and dirty, with the “mudbug,” as they’re called in New Orleans, as our first survival food. Yes, he is known by many names, including Crawdad, Crawfish, etc.  The crayfish will provide you with ready protein, and also for bait for night fishing later (this on trot lines).  Prepare them by boiling them.  Throw in some wild garlic or wild onions for a little flavor.  You’ll get some protein in the form of meat from the tail, and a little within the front claws.  You’ll have to round up a bunch to make a good meal.  Best method: find some large rocks in a shallow stream and slowly overturn them little by little.  As the cloudy/silty water clears, he’ll usually be sitting there, waiting.  One hand place behind him, and when the other is to his front, he’ll move back.  You can also use a small dip net if you don’t prefer my method.  The big ones lurk in the deeper pools.  Eat the meat right after you cook it in a pot.  The ones for bait at night keep in a separate container with water in it.
  2. The Frog: yes, those frog legs can be eaten.  They can be boiled and peeled, or roasted over a fire.  Protein is where you find it.
  3. The Grasshopper: Grasshoppers and other edible insects are packed with protein and can be dried out in the sun, or lightly roasted over a fire.
  4. Cattail roots: This survival food can be boiled and are similar in taste to potatoes, with a more starchy taste to them.  They’ll give you some carbs and sugars, to help round out the meal.
  5. Snakes: Yes, high protein in these guys!  Gut them, peel off their skin, and put them on a spit…a coat hanger (metal) works great…and then roast them.  If not, then slice it up and cook it over a fire.  Venomous snakes can be eaten in this manner, as well, but take care when obtaining them.  Decapitate the snake by cutting off the head and about 1” behind it.  Either bury or burn the head…you wouldn’t want to either step on it or sit on it and be bitten by a dead snake’s head!  The snake meat is a little greasy, but hey, you’re eating and he’s not, right?
  6. Trot lines: Set out fishing lines at night, and set them at intervals that enable them to be checked regularly during the night.
  7. Greens: Dandelions (the whole plant), shepherd’s purse, and wild berries you can garner for starters.  Make sure you can positively ID them!  Don’t survive the SHTF initial event only to poison yourself with something you didn’t recognize!  Pine needle tea will give you a supply of Vitamin C…boil it for about 20 minutes in a pot or canteen cup.

We’re going to go more in-depth in future articles but in a SHTF situation, you want to make sure you cook in a fire pit or on a shielded fire.  Don’t allow the flames to give you away either day or night.  This situation here follows a forage-cook-feed-move/hide method.  You’ll have to also take due diligence to clean up your mess so as not to allow others to trail you.  This is another reason the fire-pit method is good.  When it’s time to put out the fire, do so and then bury it.  Practice these skills now so that they will be second nature for you when the time comes that you need them.  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 June 22nd, 2017
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