Survival Health and Fitness

There is a preparation we can all make that doesn’t required much money, much storage, or much expertise. Yet it should be a critical component of your readiness. Yes, it is your personal health and fitness. If you started 2014 with good intentions but haven’t had the success you hoped for, this article is for you. This commentary outlines the whys and hows of improving your health and fitness.

Survival Benefits to Improving Health and Fitness

Prevent ever needing, or even reverse the need for drugs that you may no longer be able to get when the SHTF. Statins (Crestor, Lipitor, Zocor) for cholesterol control are the most commonly prescribed drugs in the U.S. Blood pressure medicines (ACE inhibitors and diuretics) are the next most common. Metformin, to help mitigate diabetes, also makes the Top 10 list. How will you cope when your supply is gone? Fortunately these are drugs that most of us can avoid ever needing simply by employing good nutrition and exercise practices. Even those who are already taking these drugs may be able to get off of them by improving their diet and exercise habits. For example, for every two pounds an overweight person loses, their blood pressure is lowered by approximately one point (1 mmHg.)

Improve your work capacity. When the SHTF, the technological advancements that have enabled Americans to enjoy physically easy lives may not function. Want to be warm or to cook? Start chopping and carrying wood…lots of it. Want to drink? Walk to your water source and/or carry water back from it, over and over again. It’s sad but true that even without the presence of a criminal element, many Americans will not be physically able to care for themselves after a major disaster.

Improve your self-defense ability. Of course, when the SHTF there will be a criminal element looking to prey upon others, particularly upon the weak. Don’t be one of them. Improving your fitness will go a long way in making sure you can hump that bug out bag (BOB), carry that rifle, climb that fence, and sprint away from danger when you need to.

Happily, the benefits of improving your health and fitness are not only highly beneficial to you if the SHTF, they are highly beneficial to you if it doesn’t. It’s a no-lose scenario! How do we know if we’re fit or fat?

Fatness Tests. You probably already have a general idea if you need to drop a pound or 20 or 100. Certainly the scale and the mirror are easy places to start. However, the scale and the commonly used Body Mass Index (BMI) can be misleading. By BMI standards, every six foot, 205-pound piece of twisted steel that plays defensive back in the NFL is “overweight.” And the linebackers are obese. A much better standard is to actually have your body composition tested. As a general rule, men should have less than 20% body fat and women less than 30%. While commercial body composition testing can be expensive, embarrassing, and/or unreliable, there is a very simple and effective method of estimating fatness that can be done at home– the Waist/Height ratio. Your waist measurement should be less than half your height. For example, if you are 5’10” (70 inches tall) and have a 32″ waist, you probably have relatively low body fat. If you’re 5’10” with a 40″ waist, you have some work to do.

Fitness Tests. This is a critical tool that even many people who regularly exerciser ignore. How will you know if your personal physical training (PT) program is working if you never test yourself? Obviously, there are a myriad of these tests, from expensive VO2 Max tests (measuring the maximum rate of oxygen consumption during incremental exercise) to simply seeing if you can touch your toes. Since we are talking about survival fitness it seems logical that we look toward military physical fitness standards. In order to graduate from basic training, male Army recruits must perform roughly 30 push-ups, 40 sit-ups, and run two miles in under 17.5 minutes. Female recruits must perform 11 push-ups, 40 sit-ups, and complete two miles in under 20.5 minutes. (The actual numbers vary somewhat due to age-related adjustments.) Keep in mind, these are the basic military training MINIMUMS, and therefore not at all representative of an elite warrior, like a Ranger or even a basic infantry troop. If you want to survive TEOTWAWKI, it seems like those minimums would be a good place to start. Another way of measuring your fitness for survival is to test your performance in survival simulations. Can you carry a five gallon bucket of water the 200 meters from your hand pump or creek to your shelter? How many times? How much wood can you chop in an hour? One excellent survival-specific test would be to actually load your BOB or get-home bag and walk the number of miles you anticipate walking when the “balloon goes up”. If you can’t do that easily, you need to improve your fitness or change your plan. Important caveat: If you’re not already pretty healthy, do NOT try these fitness tests. Employ gentler methods of improving your health first, then worry about improving and testing your fitness.

Hacks To Improve Our Health and Fitness

Despite what the marketers of commercial exercise and diet plans will tell you, this is not rocket science. To lose weight, eat less. To run faster, practice running. You get the picture. However, there are some scientifically proven strategies which can improve the effectiveness of your quest to improve your health and fitness, and some of these are not as commonly known as they probably should be. Listed below are seven of the most important strategies (along with supporting references, so you can see that this is not just one person’s opinion.) With 33% of Americans overweight and another 33% obese, most of the recommendations here are of highest relevance to those who need to lose weight. However, all of these strategies will also help people who are already at a healthy weight.

Step 1: Start! Nobody’s perfect. Only a select few have the genetics and discipline to be SEALs or Olympians. All of us have factors that make it difficult to completely incorporate ideal health and fitness habits. Still, every one of us can be healthier and more fit in two months than we are today. Setting your intention is the first and most important step in any self-improvement effort.

Step 2: Don’t Drink Your Calories. Sugar in liquid form, like in soda or even juice, is less satiating (satisfying) than in solid form.[1] Notably, diet colas are not a suitable substitute. Not only is there scant evidence of their consumption being beneficial to weight control, but some research has reported they increase hunger[2], which of course can lead to weight gain. Additionally, fruit juice is not a healthy alternative to soda. An 8-ounce glass of orange juice contains about 21 grams of sugar! Get in the habit of drinking WATER.

Step 3: Obey Your Hunger, NOT Your Appetite. Distinguishing between hunger (a physiological need for energy) and appetite (a psychological desire to eat) can prevent overeating. There are several ways to effectively reduce hunger.

  • Eat slowly. This allows more time for our hunger-related hormones to adjust to our food intake. Specifically, it allows ghrelin levels to fall and peptide YY and glucagon-like peptide-1 levels to rise, effectively telling you that you are not hungry.[4] This strategy has been demonstrated to effectively reduce total caloric intake.[3]
  • Consume plenty of fiber. This provides a physical feeling of fullness that can reduce hunger.[5]
  • Avoid liquid calories and simple carbohydrates. Instead, choose foods that promote feeling full, as outlined in steps 2, 4, 5, and 6.
  • Engage in mindful eating. Observe, smell, and really taste your food. Pay attention to your body’s cues. Zoning out in front of the TV while eating often results in eating well beyond the point of natural fullness.

Step 4: Eat Complex Carbohydrates, Not Simple Carbohydrates. Complex carbohydrates include vegetables, fruits, legumes, and whole grains. Simple sugars (syrup, candy, soda), which contain few nutrients and cause a potent insulin response, should be avoided. A logical next step is to consume foods with a low glycemic load. Not only do such foods cause a less dramatic insulin response than high glycemic foods, but they are more satiating than high glycemic foods.[5] In general, low glycemic index (GI) foods include vegetables, beans, and berries; medium GI foods include whole grains and most other fruits, while white breads (pasta, rice, pretzels) are high GI foods.

Step 5: Avoid Foods Labeled “Low-Fat.” Despite the low-fat mantra being drilled into Americans’ psyches over the past few decades, there is scant evidence that simply changing your macronutrient ratio to include a lower proportion of fat has any desirable influence on weight or health. Worse, most “low-fat” foods have replaced the fat with extra salt and sugar. Compare any “low-fat” snack with its “regular” counterpart to see for yourself. Finally, fat is an important nutrient in its own right, promoting good endocrine health. Notably, most of our fats should be monounsaturated. A diet above 12% in monounsaturated fats has been demonstrated to increase satiety, reduce fat mass, and lower blood pressure.[6] Examples of healthy monounsaturated fats are nuts, avocados, olive oil, and cold-water fish.

Step 6: Eat At Least 1.5 Grams of Protein Per Kilogram of Body Weight. Protein is vital to maintaining our lean body tissue, particularly as we age. There is convincing evidence that a higher protein intake increases thermogenesis, as well as it being very satiating.[7] Both of these factors promote weight loss. The U.S. Recommended Daily Allowance (RDA) for protein is a meager 0.8 grams (g) per kilogram (kg) of body weight. However, the International Society for Sports Nutrition recommends 1.5-1.9 g/kg for adults engaged in regular resistance training, which you’ll do if you follow Step 7. Following those recommendations, a 180-pound man would eat about 145-155 g per day. First convert pounds to kilograms by dividing by 2.2. Then multiply by 1.9 to get the target daily amount of protein. (The math looks like: 180/2.2 = 81 kg; 81 kg x 1.9 g/kg = 155 grams.)

Step 7: Resistance Train At Least Twice Weekly. Like in the case of avoiding fat, mainstream health advocates have been tireless but misguided in their promotion of endurance or “aerobic” exercise. Certainly, that type of exercise is beneficial. However, resistance training provides benefits that endurance training alone does not, such as an increased basal metabolic rate (which aids in weight loss/maintenance), reduced potential for injury, and increased strength and work capacity.[8] A well-rounded exercise program includes both endurance and resistance training. The American College of Sports Medicine recommends resistance training 2-3 times per week. One other note: Because it incorporates balance, proprioception (an unconscious perception of movement and spatial orientation), and natural movement paths, resistance training that uses free weights (like barbells and dumbbells) will be much more transferable to survival activities than resistance training with machines would be.

Step 8: Seek Help if Needed. Many preppers understandably take pride in their self-sufficiency, but we must be wise enough to know when we need to consult an expert. This is particularly true in the world of nutrition and fitness because there are so many charlatans out there peddling ineffective or even dangerous plans. If your plan isn’t working, seek out a trainer and/or nutritionist who possesses: a) a degree, b) a recognized certification, and c) a physique/lifestyle that proves he or she practices what they preach. There are some good trainers who don’t have all three of those qualities, but finding someone who has all three all but assures that they will be able to help you.

I’m confident that incorporating these strategies into your lifestyle should leave you healthier, happier, and better prepared. Valeo Valui Valiturus.

References

[1] Mourao DM, Bressan J, Campbell WW, Mattes RD. (2007). Effects of food form on appetite. Int J Obes (Lond). Nov;31(11):1688-95.
[2] Mattes RD, Popkin BM. (2009). Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms. Am J Clin Nutr. Jan;89(1):1-14.
[3] Andrade AM, Greene GW, Melanson KJ. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. J Am Diet Assoc. Jul;108(7):1186-91.
[4] Kokkinos et al. (2010). Eating Slowly Increases the Postprandial Response of the Anorexigenic Gut Hormones, Peptide YY and Glucagon-Like Peptide-1. J Clin Endocrinol Metab. 2010 Jan;95(1):333-7.
[5] Chang et al. (2012). Low glycemic load experimental diet more satiating than high glycemic load diet. Nutr Cancer. 2012;64(5):666-73.
[6] Schwingshackl L, Strasser B, Hoffmann G. (2011). Effects of monounsaturated fatty acids on cardiovascular risk factors: a systematic review and meta-analysis. Ann Nutr Metab.;59(2-4):176-86.
[7] Halton TL, Hu FB. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. Oct;23(5):373-85.
[8] Knuttgen HG. (2007). Strength training and aerobic exercise: comparison and contrast. J Strength Cond Res. Aug;21(3):973-8.

Letter Re: List of Lists

Hi,

My fiance and I really appreciate the work that you do at SurvivalBlog.com. We are Reformers who are trying to figure out our strategy as I speak. We live in British Columbia and were looking to South America, but realize that maybe being in English-speaking remote BC would be a better idea. I am a horse/farm girl. He has always been a city boy. I know the meaning of hard work, and I am taking everything sometimes too seriously. (I think I over focus.)

I am actually just reading Jim’s novel Founders.

At any rate, I thought that on your list of lists there needs to be another tab or additions on the home tab. (Well, I will be adding these to my list of lists anyway.)

  • Music (guitar and sheet music) and flutes. A piano is always a good thing, if one is really stationary.
  • Homemade paints (milk paint) and paint brushes.
  • Homemade Ink and papermaking.
  • Knitting needles and knitting books and wool.
  • Candle-making equipment and supplies.

I suppose these are less important than say food, but these things sweeten life. They are also good barter items and useful when there is no electricity.

You (JWR) are right; we have about 80-90 times around the sun. May we use our time wisely. Thanks – KLW

HJL Replies: You are doing exactly what is intended with the “List of Lists”. It would be impossible to create a list that fits everyone, and the one provided by JWR on SurvivalBlog.com is intended to get you started. Most of the items are common items that nearly everyone needs, but there will be items that you don’t need. You should remove those from your copy of the list. You should add items that are important to you. For myself, a guitar would be bulky and worthless, since the only instrument I can play is the radio. Certain members of my family might suggest differently though. Everyone needs to customize that list with exactly what fits their lifestyle and needs.

Letter: Hoarding

Hello Hugh.
I have been following what is going on in Venezuela and the hoarding situation. Now of course their regime has made it illegal to hoard anything. So, I have been following what items that are in short supply. Not in any particular order they are: toilet paper, milk, powdered milk, coffee, corn flour, wheat flour, diesel, all soaps of any kind, and tires for cars and trucks. A black market is thriving, of course. The penalties for hoarding range from 6 to 14 years in prison. The very government that created this mess is now trying to lay blame on the merchants and people. Thank you, Hugh, keep up the great work. Matt in the West

HJL Replies: I have always found it disturbing how easily someone can be accused of hoarding. You are hoarding if you are keeping others from obtaining needed supplies. If you obtain your supplies during a time of plenty, you are simply being prudent. It’s also a pet peeve of mine that I can scrimp and save and spend my money on preps, while others around me travel the world. Then, when they need the things I have, they feel I am obligated to share with them. It’s a shame, but it is what it is. That’s why OPSEC is so important. On this same idea, I have noted that toilet paper always seems to make the list. Sooner or later, toilet paper always becomes an issue. What do you do when you run out? The same thing 80% of the rest of the world does. How to Use a Bidet Bottle gives some specific instructions on how this is done. Most of the world simply uses a cup of water, but a quart (or pint) drinking bottle filled with water works very well. It’s like a portable bidet, but it does take some practice to master. Most third world countries do not have facilities to wash your hands afterwards, hence the tradition of using only your left to touch your bum. With soap and water afterwards, there is no worry about it though. When I introduced this concept to my family, the comment back was, “Gross!”. I simply reminded them that when they take a shower or bath, they are doing the same thing.

Economics and Investing:

This was sent in by B.B.– Myths and Lessons of the Argentine Currency It’s a very straight forward piece that helps us to understand exactly what is going on in the Argentine economy.

Items from The Economatrix:

Why Gold Might Drop Another 50%

Jobless Claims Drop; Consumer Prices Stay Tame

January Inflation Subdued Despite Biggest Jump In Electricity Prices In Four Years

“Polar Vortex” Shock And Awe: The Utility Bill Arrives (And Why It Will Get Worse Before It Gets Better)

Odds ‘n Sods:

DGC sent in Who Will Protect You From The Police? The Rise Of Government-Sanctioned Home Invasions along with this note:

“Some of you I am writing to are fathers, as am I. This situation is so very terrible I don’t know where to begin. This is not what American is supposed to be. We all need to do something about this; each of us has a responsibility as citizens in a Republic to speak up when these things are happening. I am sending this link with an email and some quotes from the bill of rights and our founding fathers on the topic to the following: my two federal senators, my federal congressman, my state senator, my governor, and my county sheriff. If you are urban, I encourage you to also send it to your municipal police and mayor.”

o o o

The Next Last of the Mohicans?, sent in by MCB

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SQF sent this in – The Conspiracy Behind Government Ammunition Purchases

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DB sent in a comment worth passing on. He noticed in pictures of pantries and storage areas that he has seen, most have no restraint to keep shelf items from falling off during severe ground movement (earthquake, bomb, et cetera). It is especially important if you use glass jars to store preps.

o o o

JLM sent in this link to the Underground Medic suggesting it’s time to stock up for the coming food shortages and price hikes.

Hugh’s Quote of the Day:

“Feed the flock of God which is among you, taking the oversight thereof, not by constraint, but willingly; not for filthy lucre, but of a ready mind; Neither as being lords over God’s heritage, but being ensamples to the flock.” 1 Peter 5:2-3 (KJV)

Notes from HJL:

We are introducing a new, temporary column today. The trickle of news from the Ukraine is fast becoming a flood of information. As the situation develops, we will keep track of it in the “Clash in Ukraine” column.

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Today we present another entry for Round 51 of the SurvivalBlog non-fiction writing contest. The $11,000+ worth of prizes for this round include:

First Prize:

  1. Gunsite Academy Three Day Course Certificate, good for any one, two, or three course (a $1,195 value),
  2. A course certificate from onPoint Tactical. This certificate will be for the prize winner’s choice of three-day civilian courses. (Excluding those restricted for military or government teams.) Three day onPoint courses normally cost $795,
  3. Two cases of Mountain House freeze dried assorted entrees in #10 cans, courtesy of Ready Made Resources (a $350 value),
  4. A $300 gift certificate from CJL Enterprize, for any of their military surplus gear,
  5. A 9-Tray Excalibur Food Dehydrator from Safecastle.com (a $300 value),
  6. A $300 Gift Certificate from Freeze Dry Guy,
  7. A $250 gift certificate from Sunflower Ammo,
  8. A roll of $10 face value in pre-1965 U.S. 90% silver quarters, courtesy of GoldAndSilverOnline.com, (currently valued at around $180 postpaid),
  9. Both VPN tunnel and DigitalSafe annual subscriptions from Privacy Abroad (a combined value of $195),
  10. KellyKettleUSA.com is donating both an AquaBrick water filtration kit and a Stainless Medium Scout Kelly Kettle Complete Kit with a combined retail value of $304,
  11. APEX Gun Parts is donating a $250 purchase credit, and
  12. TexasgiBrass.com is providing a $300 gift certificate.

Second Prize:

  1. A gift certificate worth $1,000, courtesy of Spec Ops Brand,
  2. A Glock form factor SIRT laser training pistol and a SIRT AR-15/M4 Laser Training Bolt, courtesy of Next Level Training. Together, these have a retail value of $589.
  3. A FloJak EarthStraw “Code Red” 100 foot well pump system (a $500 value), courtesy of FloJak.com,
  4. $300 worth of ammo from Patriot Firearms and Munitions. (They also offer a 10% discount for all SurvivalBlog readers with coupon code SVB10P .),
  5. A $250 gift card from Emergency Essentials,
  6. A full set of all 26 books published by PrepperPress.com (a $270 value),
  7. Two cases of Meals, Ready to Eat (MREs), courtesy of CampingSurvival.com (a $180 value),
  8. EP Lowers, makers of 80% complete fiber composite polymer lowers for the AR-15 rifles, is donating a $250 gift certificate,
  9. Autrey’s Armory — specialists in AR-15, M4s, parts, and accessories is donating a $250 gift certificate,
  10. Dri-Harvestfoods.com in Bozeman, Montana is providing a prize bundle with Beans, Buttermilk Powder, Montana Hard Red Wheat, Drink Mixes, and White Rice, valued at $333,
  11. TexasgiBrass.com is providing a $150 gift certificate, and
  12. Organized Prepperis providing a $500 gift certificate.

Third Prize:

  1. A Royal Berkey water filter, courtesy of Directive 21 (a $275 value),
  2. A large handmade clothes drying rack, a washboard, and a Homesteading for Beginners DVD, all courtesy of The Homestead Store, with a combined value of $206,
  3. Expanded sets of both washable feminine pads and liners, donated by Naturally Cozy (a $185 retail value),
  4. Two Super Survival Pack seed collections, a $150 value, courtesy of Seed for Security,
  5. A MURS Dakota Alert Base Station Kit with a retail value of $240 from JRH Enterprises,
  6. Mayflower Trading is donating a $200 gift certificate for homesteading appliances, and
  7. Ambra Le Roy Medical Products in North Carolina is donating a bundle of their traditional wound care and first aid supplies, with a value of $208.

Round 51 ends on March 31st, so get busy writing and e-mail us your entry. Remember that there is a 1,500-word minimum, and that articles on practical “how to” skills for survival have an advantage in the judging.

Ultimate Survival Skill, by L.C.

You’ve got your bug out kit, know your route, have the map, GPS, song-line, idea about who, what, where, when, and how; you even have the shiny where-with-all to bury stashes, practice an escape plan, share it with family, and then sleep better at night. “Be prepared” is the motto, and you have all the supplies, but can you succeed when the unpredictable, yet inevitable true survival situation confronts you? That question stalks your mind from the shadows in their many forms.

Making a primitive fire from scratch takes practice, but can you make that fire when you’ve only had 2 hours of sleep? Ever try to strike a match with numb fingers? Have you carried your bug out bag for thirty miles over rough terrain and then tried to start fire in the dark during a storm? The true survivalist battle is grappling with the unpredictable. Familiarizing the mind with stress and the unknown creates a stronger fortress of protection than any physical design.

Mindset is the ultimate survival skill. It’s something you can practice any time, anywhere, under all circumstances without impediment. When we find ourselves performing under pressure in unfamiliar places, everything changes. Suddenly tasks, which appeared so natural and fluid, become unrecognizable. The mental tools of a survivalist are often put on the back shelf in place of shiny hard skills like tracking or shelter building. Indeed, these skills are important, but they are worthless if you don’t have your head on your shoulders.

The classic example is getting lost. The first lesson learned is not to panic, admit you’re lost, and then assess the situation. This is crucial foundation-building for a sound mind and confident discernment. Without rational thought, all of our shiny bells and whistle attachments in this modern bug out craze are a waste. Even this new phrase– “to bug out”– is a shift away from stability into panic. When you’re already letting your imagination run away with you, how can you be prepared to take on the complicated challenge of keeping yourself alive?

So much energy seems to be put into what kind of a situation we are going to be facing. We can prepare our stuff, talk all we want about the who and what of survival, but these expectations create a false sense of security. What about what’s happening right now? The concept of bringing the pot to slow boil with a frog in the water comes to mind. By the time the truth hits, you’re already cooked. Keeping an awareness of where your food comes from, how you gather energy, the use of fossil fuels versus renewable energy from home methane catchment or passive solar, are all shifts in consciousness that lead to being better survivalists in the now. At this moment, your ability to be self-sufficient will determine what happens tomorrow.

If you are relying on some bunker out in the woods that you’ll have to drive to, you’ve not studied the board enough. This is a simple case of trying to put the cart before the horse. Start with your own home. Where do you live, and what kind of relationships are you forming with the other people around you? This concept of cooperation is very important, especially for you, urban and suburban dwellers. Weaving a strong web of community now will create the support network to help in emergencies at any time, not just TEOTWAWKI.

Isolation will lead to failure. Divide and conquer is a classic military strategy. For so long we’ve been preaching fear-mongering and selfishness. This mindset puts us into a panic, allowing doubts to slips in. Suddenly everything is a threat. This kind of paranoid energy would kill us very quickly in an actual survival situation. The deer does not constantly live in fear of the cougar; she has a cultivated sense of awareness or vigilance without obsessing. If she was constantly in fear of being stalked, she’d never be able to sleep, eat, or accomplish any of the other sustaining practices that keep her healthy and alive. How is your self-care going these days? Do you take time to relax and rest? When was the last time you laughed? Being in a state of anxiety about the end of the world and whether or not you have enough will drive you crazy. Don’t do this to yourself.

No one can really predict what’s going to happen next, so live in the now– today. Living in fear with the stress of not knowing is like sticking your head in the sand and just hoping for a better day to come. Get up off your butt and be a “doer”. Work towards what you want to see, instead of what you just talk about all the time. Organize in your community, and connect to the people you are already sharing your resources with. To sit there helpless and playing the blame game gets you nowhere fast. Maybe your blood pressure goes up a bit, but fits and hysterics are a sure sign of instability. That kind of malcontent breeds frustration and energy drain.

Why are we waiting to start a new life after “the fall”? Seems we’ve been falling for a while. The self-serve mindset is comfortable and easy for people these days; it takes the hassle out of dealing with others and removes responsibility for actions taken or not taken. Think about how you serve others in your community and what you bring to that table. Generosity breeds abundance, miserly action invites scarcity and greed. Being able to give confidently and serve without expectation creates the better world we are all looking for in this life. Carry yourself every day as though it will be your last and you’ll embrace survival with confidence.

You know what the biggest struggle of surviving really is? Doubt. When you start doubting, the world gets a little darker, things stop working in your favor, and the easy everyday tasks becomes insurmountable. This negative mindset is all the more persuasive when we are tired, cold, hungry, and alone. Think of all the survival stories you’ve read and ask what determines the happy ending from the not so happy ending? The answer is courage, confidence, and tenacity for life through embracing adversity– the will to carry on and adapt.

Adaptation is key and that flexibility comes with stretching the mind through experience. Honing your mindset begins with tracking your reaction to stressful situations in everyday life. How you handle day-to-day challenges is a form of survival. Are you the kind of person who starts sweating bullets and goes into a blind panic over a change in plans? How do you feel about breaking routine? How well do you cooperate with others? Can you handle acclimating to a new situation without struggling to take control?

Inward focus gives us a mental set of tools more valuable than any physical skill. Truly, mind over matter is something to take very seriously. For example, exhaustion is a common theme in survivalist situations. Learn to deal with this stress in day-to-day experiences by stretching beyond the point of “just getting by”. When we succumb to feeling tired, we surrender. This is not an option for a survivalist. Surrender means death. It may seem a little far-fetched to think that feeling tired will lead to death, but think about one of the common side effects of hypothermia. Dozing off means never waking up.

Prepare for stress by electing to take on difficult challenges occasionally, in order to better know your weakness, and then work on the gaps in your awareness. Those who know the cold and dark do not fear it, rather they embrace its gifts to their advantage. Figure out what triggers you to shut down, then challenge your habit. When the deer takes the same path to water every day, it becomes an easy target. In our fight for survival, the winning mindset will persevere, not a whining mindset of defeat.

Stillness– the opportunity to take in all the senses and make an informed choice– can be a powerful alley in your struggle. Discipline your thoughts by focusing. Act through reflection, avoid escalation, and remain calm and collected. Being mindful strengthens our resolve and tempers our reaction. Emotional impulse is not where you want to be in a crisis; it leads to blindness. Imagine being lost in the woods and blind! Survival depends on open-mindedness and the ability to see beyond what is just in front of us.

Another part of being mindful involves questioning. An inquisitive nature leads to discovery. Think of being trapped in a cave; would you sit and cry? What if you explored with your hands, feeling around the floor and walls? There could be a candle and match just out of reach on a crate near by. Every time you choose to “shut down” or close your mind, you invite limitation. This action in survival will shorten chances of a positive outcome through ignorance.

The average prepper won’t ever leave the comforts of what is familiar to seek true survival experience. This is an unfortunate burden to put upon others. (Yes, our actions directly impact those around us.) When we are unprepared, someone else must carry us, which in survival, does not end well. Help reach your brightest, most empowered self by surviving your everyday life with intention, and track your actions, taking reasonability for the consequences. Prepare by living fully and experiencing the unknown.

To clarify, the current definition of “prepping” is NOT surviving. Hording stuff will give you an upper hand, perhaps, but to be truly prepared, you should already be living in the mindset of a survivalist. Split-second action determines outcome. Behavioral blocks, our emotional shut downs, are what create energy drain in difficult situations. Surviving is one of our greatest challenges, but we’ve become soft in mind and body through our conveniences. The mind is neglected, made to sit in front of a screen, or eased into a false sense of security through consumerism.

Maybe the idea of just hopping into a bunker sounds comfortable and safe. Recognizing that we live in a time of convenience is key. Surviving is not comfortable; being trapped in a metal box will wear on the mind. How have you prepared that mind for such irritation? Even before you go to that bunker or basement with the vault door, where is your mental power being spent right now? When you are cut off in traffic, getting mad is a waste of energy. If you capitulate to your anger in such an insignificant situation, how do you think you’ll react when you find yourself on the run from a real threat? Our thoughts feed our actions and make or brake our abilities in the moment. Pay attention to these patterns and recondition impulse to invite forward thinking.

Learning to look ahead and strategize is another skill in the arsenal of the mindset. Playing chess may seem “geeky” to many out there, but concentration, spatial awareness, and strategizing (planning ahead) are good exercises for preparing our mind to handle pressure. If you look at a chessboard and roll your eyes, you’ve already met defeat. In a typical situation, shrugging off the difficult tasks when action is not critical will lead to slacking in our action when times are critical. In times of great challenge, effort and strategy are a necessary part of survival. Surviving cannot be accomplished through neglect. Chess utilizes critical parts of our thinking and trains the extra steps of preparedness into our everyday planning. This leads to quicker action time and less reckless knee jerk reaction.

Spend some time observing what you turn away from and ask why. Why is there a block? Avoidance can be a great strategy, but it’s only a short-term fix. Eventually, that cut on your finger might go septic. The lack of forethought (an underestimation of stress and its toll) will catch up with you. This is when an exhausted, unprepared mind makes bad choices. These reckless decisions may not seem all that critical at first, but as they add up, your chances of surviving drop. You keep on walking into the blinding snow with no hope. Hope comes with a plan and solid thought cultivated in awareness. This tool, the mind, gives us the ability to act on all our other training.

Another method used to supple our thinking involves shifting the negative (“no, can’t, won’t”) to positive (“yes, can, will”). This seems like a token move, but really our approach to a situation will make or break our success. It takes more energy to be in the negative, an ever-downward spiral leading to failure. In survival, wasted energy weakens stability, which leads to collapse. The positive reinforces our strength and feeds the move towards victory (survival).

To get the best result, sharpen the mind as you would any good blade. Keep pushing your limits to find new ways of challenging old-held fears and blocks. Change things up in life, find new interests, and explore all you can around you. The invaluable arsenal of questioning– to learn– familiarizes the unknown. Through creative ingenuity and strong will, cultivated with the wisdom of experience, the human mind will thrive under even the most difficult situations. This is the ultimate survival lesson.

It takes all our cunning to make it through a true survival situation, not just the latest flashy gear and over-stocked bunker. If you think about it, we’re already putting ourselves in stocked bunkers. How are you keeping your thoughts active? Questioning and cultivating a bright mind leads to never-ending possibilities. In survival, every new opportunity presents a much-needed perspective. Perhaps TEOTWAWKI is something to embrace, in ending the world as we know it, we invite perspective and greater possibilities. In a survivalist situation, or any situation, why would you compromise for something less? Would you put just a lighter in your emergency fire kit? Perhaps, if that were all you knew.

Letter: Response to Xstat Dressing

Hugh,

I am a former 0000-8404 (Field Corpsman), and I saw the link to the XStat Dressing on Survivalblog. I followed the link and read about it. It has a radiopaque marker in it so that it will appear on X-ray to ensure it is fully removed prior to wound closure. While this would be a force multiplier in the battle on blood loss in ‘normal’ times, I wouldn’t recommend this to someone in times when you may not have access to modern medicine. When you have an open wound (puncture, penetration, et cetera) it is very difficult to identify what is tissue and what is a small piece of surgical sponge with thrombotic tissue stuck to it. I would recommend still using celox impregnated gauze that you feed in, so you still have a ‘tail’ with which you can use to begin removing it. Even with proper flushing of the wound prior to closure celox gauze would be my preference in primitive conditions. – Brad M

Letter: Social Media

Hugh,

When social media is discussed on this site, opsec always seems to take front seat. Entering details of your life and a network of your contacts into a database you don’t own is certainly cause for pause. I don’t have a social media account because I find them obnoxious. However, the letter regarding using social media for intel was spot on and, though Hugh stated that this was just one useful instance, I believe the writer of the letter indicated several, none of which could be effectively reproduced with the level of ham radio activity we have going on.

With social media I can instantly share a video of political importance with hundreds of thousands or even millions of viewers. Future elections could be won or lost by mastery or failure to master these tools. You think the Arab spring could have been organized by ham radio operators? Not a chance.

Social media is like a gun. It is a tool with its own inherent dangers. Don’t fear it like Feinstein fears the AR15. Learn how it functions and point the muzzle away from you!

HJL Replies: I recognize that social media may have a place in some operations. However, it is not really comparing apples to apples. For example, your mailing address may be known to the FCC as a licensed Ham, but as part of the licensing agreement, you are expected to perform emergency communication. No one at the FCC bats an eye when they see that you are licensed. You are simply performing what you have agreed to perform. While the FCC may monitor the Ham frequencies, the NSA, CIA, and other alphabet organizations don’t care unless they are specifically targeting you. Suggestions to join an ARRL associated club are based around the idea that RF bandwidth is a precious resource that the FCC wants to auction to the highest bidder. The ARRL is the recognized political lobbying organization that keeps the FCC and congress from confiscating the resource in whole or in part. Social media, on the other hand, tends to be in a medium that is automatically recorded (the Internet) and is actively trolled by both law enforcement and criminals. The exposure on social media is far greater. My greatest concern with social media is not with myself, but with my children. Ham radio does not generally have a tendency to beguile and seduce information from children like social media does. You can have a conversation with a teenager about OPSEC and they can understand your concerns, but the persuasive power of their friends is strong and constant. Without even realizing it, they begin slipping information, unless they are very mature and completely understand the need for OPSEC.

Odds ‘n Sods:

Sent in by MGB: http://remineralize.org/

Read the rock dust primer. Also read the article on biochar and rockdust. In the article they talk about mixing compost, biochar and rock dust.

FYI I was able to find a source for rock dust, not from dolomite, but just rocks from the ground. Elam Sand and Gravel in West Bloomfield. All others I called had rock dust from dolomite (limestone).

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The FCC is sounding a lot like Joseph Goebbels to me – JBG

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Venezuela is also suffering much the same as Ukraine. Andreina Nash has produced a politically charged video titled What’s going on in Venezuela in a nutshell and posted it on YouTube detailing her feelings. Warning: This video is age-restricted due to violent content. – J.W.

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Gibbs Humdinga amphibious truck sailing toward production

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L.P. sent in this link to animated gifs showing the inner workings of a 1911 through animated graphics. It’s a great primer for those who are curious.

Hugh’s Quote of the Day:

“I the LORD have called thee in righteousness, and will hold thine hand, and will keep thee, and give thee for a covenant of the people, for a light of the Gentiles; To open the blind eyes, to bring out the prisoners from the prison, and them that sit in darkness out of the prison house. Isaiah 42:6-7 (KJV)

Notes from HJL:

SurvivalBlog Archive DVD Now Available

The SurvivalBlog Archive DVD is now available for ordering! This new edition includes all of the blog articles and letters from 2005 to 2013. It also includes the book Rawles on Retreats and Relocation in digital format, as well as JWR’s expanded selection of 37 public domain firearms manuals and U.S. military manuals in PDF format. (This is a considerable expansion of the bonus material from last year’s edition.)

The files on this DVD are fully keyword searchable and are provided in both HTML and PDF. Effectively, it emulates SurvivalBlog offline, on your PC. It runs on Windows, Mac, and Linux.

With this DVD, you’ll always have access to the SurvivalBlog archives, even if the Internet is not available. And if you are on-line while using the DVD, then the links to external web sites (from both HTML and PDF) are fully functional.

The amount of information on the archive DVD is immense. The HTML file is 87 megabytes and 1,331 pages long, if printed! (So we don’t recommend printing a hard copy.) The archive is available on DVD or via digital download. Once you have it, we recommend that you make a backup copy on a USB memory stick (must be 3 GB, or larger) to keep in your bug out bag.

This year’s expanded bonus materials include:

Rawles on Retreats and Relocation (Normally $28, in hard copy.) and

Firearms Manuals:

  • AK-47
  • Beretta 92FS
  • Colt 1911 Series 90
  • Colt AR-15
  • FN-FAL
  • Glock Pistols
  • HK 91
  • M1A
  • Mossberg 500
  • Remington 870
  • Ruger 10/22
  • Ruger Mark II

U.S. Military and Other Manuals:

  • Combatives FM 3-25.150
  • FM 3-22.68 Machine Guns
  • Grenades and Pyrotechnic Signals (2009 edition) FM 3-23.30
  • Navy SEAL Sniper Training
  • Nuclear War Survival Skills 1987 (from Oak Ridge National Laboratory)
  • Ranger Unit Operations FM 7-85
  • Telephone Sets TM 11-5805-201-12 (TA-312)
  • Telephone Set TM 11-5805-243-13 (TA-1)
  • US Army Special Forces Medical Handbook
  • USMC FMFRP 12-43 Mines And Boobytraps
  • USMC Survival FNM21-76 (MCRP 3-02F)
  • Survival FM 21-76
  • Camouflage FM 5-20
  • Camouflage of Vehicles FM 5-20B
  • Explosives and Demolitions FM 5-250
  • Field Hygiene and Sanitation FM 21-10
  • Fire-Fighting Operations FM 5-415
  • First Aid FM 21-11
  • Improvised Explosive Devices or IEDs TM 31-210
  • Infantry Rifle Platoon-Squad FM 7-8
  • NBC Decon FM 3-5
  • NBC Protection FM 3-4
  • Ranger Handbook SH 21-76
  • Special Forces Unconventional Warfare TC 18-01
  • Survivability FM 5-103

You will get all of this for under $20. Order your copy now.

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JRH Enterprises is having a sale on AN/PVS-14 Gen 3+ Pinnacle Autogated night vision monocular/weapon sights for $2,595. These are brand new with a 10 year warranty and ships with all accessories, including a bonus rifle mount and shuttered eye guard. Also, the first 20 orders will receive a bonus Light Interference Filter (LIF) with their order.

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Today we present another entry for Round 51 of the SurvivalBlog non-fiction writing contest. The $11,000+ worth of prizes for this round include:

First Prize:

  1. Gunsite Academy Three Day Course Certificate, good for any one, two, or three course (a $1,195 value),
  2. A course certificate from onPoint Tactical. This certificate will be for the prize winner’s choice of three-day civilian courses. (Excluding those restricted for military or government teams.) Three day onPoint courses normally cost $795,
  3. Two cases of Mountain House freeze dried assorted entrees in #10 cans, courtesy of Ready Made Resources (a $350 value),
  4. A $300 gift certificate from CJL Enterprize, for any of their military surplus gear,
  5. A 9-Tray Excalibur Food Dehydrator from Safecastle.com (a $300 value),
  6. A $300 Gift Certificate from Freeze Dry Guy,
  7. A $250 gift certificate from Sunflower Ammo,
  8. A roll of $10 face value in pre-1965 U.S. 90% silver quarters, courtesy of GoldAndSilverOnline.com, (currently valued at around $180 postpaid),
  9. Both VPN tunnel and DigitalSafe annual subscriptions from Privacy Abroad (a combined value of $195),
  10. KellyKettleUSA.com is donating both an AquaBrick water filtration kit and a Stainless Medium Scout Kelly Kettle Complete Kit with a combined retail value of $304,
  11. APEX Gun Parts is donating a $250 purchase credit, and
  12. TexasgiBrass.com is providing a $300 gift certificate.

Second Prize:

  1. A gift certificate worth $1,000, courtesy of Spec Ops Brand,
  2. A Glock form factor SIRT laser training pistol and a SIRT AR-15/M4 Laser Training Bolt, courtesy of Next Level Training. Together, these have a retail value of $589.
  3. A FloJak EarthStraw “Code Red” 100 foot well pump system (a $500 value), courtesy of FloJak.com,
  4. $300 worth of ammo from Patriot Firearms and Munitions. (They also offer a 10% discount for all SurvivalBlog readers with coupon code SVB10P .),
  5. A $250 gift card from Emergency Essentials,
  6. A full set of all 26 books published by PrepperPress.com (a $270 value),
  7. Two cases of Meals, Ready to Eat (MREs), courtesy of CampingSurvival.com (a $180 value),
  8. EP Lowers, makers of 80% complete fiber composite polymer lowers for the AR-15 rifles, is donating a $250 gift certificate,
  9. Autrey’s Armory — specialists in AR-15, M4s, parts, and accessories is donating a $250 gift certificate,
  10. Dri-Harvestfoods.com in Bozeman, Montana is providing a prize bundle with Beans, Buttermilk Powder, Montana Hard Red Wheat, Drink Mixes, and White Rice, valued at $333,
  11. TexasgiBrass.com is providing a $150 gift certificate, and
  12. Organized Prepperis providing a $500 gift certificate.

Third Prize:

  1. A Royal Berkey water filter, courtesy of Directive 21 (a $275 value),
  2. A large handmade clothes drying rack, a washboard, and a Homesteading for Beginners DVD, all courtesy of The Homestead Store, with a combined value of $206,
  3. Expanded sets of both washable feminine pads and liners, donated by Naturally Cozy (a $185 retail value),
  4. Two Super Survival Pack seed collections, a $150 value, courtesy of Seed for Security,
  5. A MURS Dakota Alert Base Station Kit with a retail value of $240 from JRH Enterprises,
  6. Mayflower Trading is donating a $200 gift certificate for homesteading appliances, and
  7. Ambra Le Roy Medical Products in North Carolina is donating a bundle of their traditional wound care and first aid supplies, with a value of $208.

Round 51 ends on March 31st, so get busy writing and e-mail us your entry. Remember that there is a 1,500-word minimum, and that articles on practical “how to” skills for survival have an advantage in the judging.

Aquaponics – Guarding the Plant Growth Medium, by J.F.

Introduction

The funny thing about growing fish in your backyard (Aquaponics) is everyone thinks about the fish and the right water– temperature, pH, chemical balance, replacement, and so forth– for the fish. No one thinks about the plants and asks questions, such as:

* What is the right environment for the plant root system?

* What should one do about moving the plant growth medium and pulling up dead plants?

* Should water be added to the plant growth medium or should it be added to the fishtank when water needs to be replaced?

This lesson addresses both how to correctly add water to the system because of evaporative losses, and how to keep the right temperature of the plant growth medium for the plants (not just the for the fish).

Having a handle on these concepts ensures that one can spend more time enjoying the fish as they play in the water, observing the spawning process, and harvesting the fish and vegetables and less time with cultivation, emergencies, and disease.

The following two principles are keys that make Aquaponics easier than it already is. One should remember that farming fish and plants within an enclosed system is a fairly simple way of providing an organic and sustainable food source that can feed a family for years.

Adding Water to the System

Water in the indoor system evaporates more slowly than the outdoor fish tank, which naturally encourages evaporation of water from the system. In contrast, the indoor fish tank operates with a slower rate of evaporation. In a typical Aquaponics set up, using the industrial bulk container (IBC), the fish tank water level runs at about 170 gallons. Over a week’s time, the outdoor system will lose approximately 10 to 15 gallons of water (depending upon the outside temperature, the placement of the return water hose, and the duration of the sunshine on plant growth medium).

No matter the rate of water loss for the outdoor or the indoor system, the water must be changed at a minimum of 10 to 15 gallons or at least between 6% and 9% of the total fish tank capacity per week. Most times meeting this requirement means removing water beyond what has already evaporated. Use a 5-gallon tote bucket or a siphon, while watching the water level on the fish tank decrease until the level shows between 155 and 160 gallons for the standard IBC. For the larger tanks, drain the water until it is down between the 6% to 9% of the total fish tank capacity. (Do not include the plant tank capacity in this situation.)

The drained water can be used for an earth garden, to replace toilet water, or where other gray water can be used. In all cases, the water can be used for drinking, if first purified using normal purification processes. (If it cannot, then the fish and plants are suspect also.)

Replacing the water is fairly simple. Fill up the 5-gallon bucket with fresh water from a source you trust and add the de-chlorine and de-chloramines liquid, following the instructions on the label. Then return the water to the fish tank, NOT the plant tank containing the plant growth medium.

This action is key and worth repeating: Return the water to the fish tank, NOT the plant tank containing the plant growth medium.

Pour water at a slow rate or a fast rate into the plant growth medium and you move the plant growth medium. Move the plant growth medium and nothing happens to the plant growth medium. Move the plant growth medium when plant roots are surrounding it and you fundamentally alter the root structure of the plant causing it stress and usually the loss of the fruit and possibly the plant as well.

Some may suggest that pouring water straight into the fish tank has worse consequences to the fish than it does to the plants because the fish will be more disturbed than the roots. They will not. They live in water and the addition of water to the tank may stir up debris on the bottom of the tank, so that for a few hours the tank water may appear murky. No harm comes to the fish. On other hand, adding water to the plant growth medium where roots are disturbed and moved from their position does harm the plant. It can cause the loss of fruit, leaves, and even the plant itself. Remember the roots of the plants have grown to an area that is most advantageous to the plants.

In an emergency, water can be added to the plant tank at a very slow rate in an area that appears to have no plant growth and no root attachment. Never add fast flowing water to the plant growth medium.

In summary, add water to the fish tank, NOT the plant tank.

Keeping the Right Temperature of the Plant Growth Medium

The average minimum temperature of the plant growth medium for vegetable seeds to germinate is 40 degrees Fahrenheit (F). There are some higher minimums (like 60 degrees F). The average optimum temperature range of the plant growth medium for vegetables is 45-80 degrees F. Plant growth medium at a temperature above 95 degrees F can cause the plants to start shedding their fruit and dying (to say nothing of the fish stress at this temperature).

A plant tank that sits upon the indoor fish tank presents little challenge for maintaining optimum plant growth medium temperatures. Plant growth medium in an indoor plant tank maintains a relatively stable temperature equal to the temperature of the fish tank water, which is anywhere between 65 degrees and 80 degrees. A grow light situated above the plant tank has a minimal heating effect upon plant growth medium.

Outdoor plant tanks present a challenge when in direct sunlight. The sun heats up the top of the plant growth medium to temperatures above 100 degrees F, causing stress to the root system of the plants, which means dropped fruit and eventually a dead plant.

There are two main possibilities to prevent overheating of the plant growth medium of an outdoor plant tank: 1) build a shade around the plant tank that limits the amount of direct sun light on the medium and also on the plants, or 2) plant ground cover vegetables on all of the exposed plant growth medium.

The first method of preventing overheating is doable. One builds a framework around the plant tank made of light wood. This frame is then surrounded by a fabric that allows the wind to blow through but moderates the rays of the sun. This adds to the cost and maintenance of the Aquaponics system. Also, heavy winds can and do destroy these shades.

The second method for preventing overheated plant growth medium is easier, far less costly, and has minimal impact. Scatter lettuce and kale seeds throughout the planting medium before planting any other seeds. After 3 weeks the lettuce and kale seeds have sprouted. The stems are one to three inches high. The leaves are out and cover the planting medium. This means the planting medium is shaded from the sun, which means less evaporation. Less evaporation means greater control of water resources. Shade means less heat is transferred to the medium and more to the plant itself.

At this point, one can plant whatever other vegetable seeds are desired– brussel sprouts, onion, garlic, carrots, melon, pumpkin, egg plant, tomatoes, et cetera. The roots will not be heated beyond optimum growing temperature. In addition, if the evenings are cool to cold, the lettuce and kale provide an insulation layer between the cold night air and the warmer water. The insulation prevents excessive evaporation, in turn, reducing the cooling affect, keeping the roots within the optimum temperature range.

Introducing non-living organic material (hay, newspaper, cardboard) to insulate the plant growth medium adds excessive waste to the enclosed system and can harm the fish environment. Introducing plastic sheeting across the top of the plant growth medium creates a solar effect, expanding the sun’s heat signature across the plant tank raising the plant growth medium’s temperature beyond optimum levels, introducing additional algae growth, causing competition for nutrients and reducing the grow area. The only time plastic sheeting laid across the growth medium should be considered is when the plant tank is outside in normally colder climates, but that is a lesson for another time.

The key to effortless management of plant growth medium temperature optimization for root success is to create a natural layer of insulation using edible plant coverings, in this case, lettuce and kale.

Conclusion

Managing an Aquaponics system should be effortless. This means enjoyment of watching the fish play and having the fruit and vegetables grow with minimal labor. Guarding the plant growth medium protects the roots of the plants. Protecting the roots means stress-free plants, which means harvest abundance.

One must only remember two principles when it comes to maintaining a healthy growth medium. The first principle is how to correctly add water to the system because of evaporative losses; that is adding water to the fish tank, NOT to the plant tank. The second principle is how to keep the right temperature of the plant growth medium for the plants’ success (not just the for the fish); this is accomplished by covering the plant growth medium with an insulating layer of a living vegetables, such as lettuce or kale or both. Doing so keeps the plant growth medium within the optimum temperature range during the day, when the sun can heat the growth medium beyond 100 degrees F and can drop below 40 degrees F during the night time.

Following these two principles will keep your Aquaponics system producing healthy and hardy vegetables.