Economics and Investing:

Check Out This Industry Catalog and Price Sheet for FABRICATED Foreclosure Documents. (Thanks to Jeff B. for the link.)

John R. recommended this: The Dollar, Gold And The Quality Of Money

F.V. sent a link to some commentary by Stephen Hadley: Solve the Next Crisis Before it Happens.

Slate asks: Are We Broke Yet? This article has a couple of great graphs. (A hat tip to Yishai for the link.)

Items from The Economatrix:

White House Veto Threat on Debt Sends Stocks Lower

Deal Or No Deal?  US Downgrade Looking Likely

White House Privately Telling Banks US Won’t Default

Greek Default Almost Certain, Warns Moody’s



Odds ‘n Sods:

John K. mentioned a simple chart to aid in the practice of learning Morse code.

   o o o

Reader Henry M. recommended the new TNT cable television sci-fi drama, “Falling Skies“, starring Noah Wyle. Henry says: “It is actually pretty good viewing and has some common survival strategies in each episode.  It has not really hit it’s stride yet, but has great potential.  I would enthusiastically recommend the show, with the caveat that it will probably be Big Brother and not aliens that comes to take our kids away.”

   o o o

Swampfox, MD recommended a video from the gun and knife reviewer “Nutnfancy”, discussing societal collapse and the importance of community. This complements your material fairly well.

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Yet another book review, this one from Switzerland: Reading List: How to Survive the End of the World as We Know It



Jim’s Quote of the Day:

“In a larger sense, we want very badly to believe that we have evolved beyond the implacable rules of the veldt, the iron law of tooth and claw. But in reality, the veldt is always with us, along with the knowledge that some in our pack, our extended family, are irrevocably broken. Rather than listen to his message, or endlessly ponder what series of events or severed synapses led to his rampage, or agonize over greater meanings, the Norway shooter should be put down like the rabid animal he is and let the human beings get on with mourning their dead.” – Michael Bane, regarding the July, 2011 bombing and shootings in Norway



Note from JWR:

My upcoming novel “Survivors: A Novel of the Coming Collapse” (a sequel that is contemporaneous to the action in “Patriots” ) is now past the Second Galley milestone, and soon will be readied for printing pre-release review copies. The new cover is nearly finished, and it looks stunning. The novel is being published by Atria Books, a division of Simon & Schuster. Please delay ordering your copy of “Survivors: A Novel of the Coming Collapse” until October 4th. By concentrating all of the orders on just the release day (also the designated “Book Bomb Day”), we hope to help propel the book into Amazon’s Top 100. Thanks!

Today we present another entry for Round 35 of the SurvivalBlog non-fiction writing contest. The prizes for this round include:

First Prize: A.) 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, and B.) Two cases of Alpine Aire freeze dried assorted entrees in #10 cans, courtesy of Ready Made Resources. (A $400 value.) C.) A 9-Tray Excalibur Food Dehydrator from Safecastle.com (a $275 value), D.) A $250 gift certificate from Sunflower Ammo, and E.) An M17 medical kit from JRH Enterprises (a $179.95 value).

Second Prize: A.) A Glock form factor SIRT laser training pistol. It is a $439 value courtesy of Next Level Training. B.) A “grab bag” of preparedness gear and books from Jim’s Amazing Secret Bunker of Redundant Redundancy (JASBORR) with a retail value of at least $300, C.) A $250 gift card from Emergency Essentials, and D.) two cases of Meals, Ready to Eat (MREs), courtesy of CampingSurvival.com (a $180 value).

Third Prize: A.) A Royal Berkey water filter, courtesy of Directive 21. (This filter system is a $275 value.) , and B.) Expanded sets of both washable feminine pads and liners, donated by Naturally Cozy. This is a $185 retail value.

Round 35 ends on July 31st, so get busy writing and e-mail us your entry. Remember that articles that relate practical “how to” skills for survival have an advantage in the judging.



The Prepping Imperative, by A.L.T.

Three years ago, my husband and I had never heard the terms “prepper”, “survivalist” or “bug out”.  We were blissfully unaware of our country’s and world’s dire circumstances and didn’t know how to do much of anything truly useful.  This is a chronicle of the journey that brought us to where we are today, and I have included some of the specific books, resources and equipment that are the fruit of much research and thought.  We didn’t have much to spend on equipment or commercially packed stores of food, but through providence and thrift, we are much better able to weather the storms ahead.

It was during the spring of 2008, just after our graduation from college, that my husband and I tied the knot.  We were barely aware of the financial troubles that were creeping in on the country, except to say that we had both applied for any job related to our fields, but there were so few out there and neither of us got hired.  My husband took a job for which he was over qualified, but it was enough to pay the rent on our tiny apartment, a converted attic in a very old house.  We had no air conditioning, barely any heat except what rose from the apartment below, and the smallest kitchen in the free world.  Every ceiling was at an angle, which let to a lot of hunching and head-thumping and our one and only closet housed the miniature bathroom. But we were two of the happiest people alive.  We quickly learned how to live on a very tight budget, within our means, and to be content with what we had.

A year later, we had saved and been blessed with enough to put a down payment on a small and comfortable house with a mortgage payment of 5 dollars more than our pittance rent had been.  The house had a yard and I discovered flowers.  It started with a few sorry petunias and turned into an all-out smorgasbord of flowers as I tried to learn everything there was to know about growing plants.  I mowed through stacks of library books on the subject, not knowing where it would take me. At the same time, my husband was developing a keen interest in economics and soon we had competing stacks of books on our chosen topics until it became clear that several bookcases were needed. 

It was during the course of my husband’s studies that he came across words like “the gold standard” and “fiat currency.”  The more he learned and the more I took an interest in what he was learning, the more alarmed we became about what the government had done and was doing with our currency, legislation, and constitutional rights.  It was not a moment of sudden epiphany, but a slow, creeping uneasiness.  We were becoming aware of the fragility of things like our food supply and power grid, and came to the unpleasant realization that in 17 years of formal education, we had not learned one skill that would keep us alive.  Sure, we could find Uzbekistan on a map, figure out the square root of 64, or explain what Hobbes thought of monarchy, but we didn’t have a clue how to grow and preserve food, hunt, or build a shelter using only hand tools.  Like infants, we were utterly dependent on others for the bare essentials.  And we were not the only ones.  There are millions of Americans depending on tomorrow being exactly like today or the day before.  The food trucks must continue showing up at the grocery to restock the shelves, the gas must continue coming out of the pumps at the local station, and the savings in the bank must hold value until they are ready to be spent. 
 
Were we the only ones seeing the problem with this? Was anybody else paying attention?  We felt very isolated in our new-found realizations, until we discovered sites like SurvivalBlog.com and LewRockwell.com.  Suddenly there was this community of like-minded people who were concerned about the future of the citizens of the country and weren’t waiting on politicians or the government to “bail them out” should there ever be trouble.  We were introduced to the concept of food storage and preservation, and realized that if we were to continue eating after grocery stores were cleaned out by the hungry hoards, my gardening skills must be put to use in a large vegetable garden. I bought books like Seed to Seed: Seed Saving and Growing Techniques for Vegetable Gardeners by Suzanne Ashworth and John Seymour’s The New Self-Sufficient Gardener.  I learned the difference between heirloom and genetically modified seeds and why heirloom seeds will be what keep us alive.  I learned to can and stocked up plenty of canning jars (while they were on sale, reduced in cost further with coupons bought on e-bay), enough for several months worth of food.  I bought the All American 921 All-American 21-1/2-Quart Pressure Cooker/Canner because it had no gaskets that would need to be replaced, should there ever come a time when spare parts for such a thing would be in high demand and short supply.  It is built like a tank and will be reliable for years to come.  I learned about root cellaring from Mike and Nancy Bubel’s book Root Cellaring: Natural Cold Storage of Fruits & Vegetablesand another excellent book by John Seymour, The Self-Sufficient Life and How to Live It.

We also discovered the Mormon teaching that each family should have enough food stored up to live off for a year.  We found that the Mormon church has canning facilities across the country where anybody can come and can basic staples like beans, rice, wheat, sugar, flour, oats and more at “at cost” prices.  The canning sessions are four hours long and the whole group packages everything that each person has ordered, packing it either in #10 cans or mylar pouches with the appropriate sized oxygen absorber in each for up to 30 year storage life in some foods.  Use of the otherwise costly equipment is free, the cans and oxygen absorber prices are “at cost”, making them much less expensive than can be found online or in stores.  Only items purchased at the storehouse can be canned during the session, but bags of oxygen absorbers can be purchased (at 10 cents per absorber or $10 for a bag of 100), as well as mylar pouches (for 30 cents each) and #10 cans (for 90 cents per can+lid, although I would not recommend this unless you intend to “check out” the canning equipment for a few days, which is also free). We were able to, in a single session, can enough food for six months or more for hundreds or even thousands less than commercially available food storage packages.  While the cannery is a little shy on variety, it is a great start and the rest can be repackaged from items bought at bulk stores like Costco or Sam’s Club.  We purchased food items to break up the monotony of eating the same things day in and day out, like chocolate and fruit drink mixes, and sealed them in the mylar bags (using a hair-straightener to seal the bags, which is much easier than using an iron and most households with a female occupant already own one.  Incidentally, we were told not to package items that contain sugar with oxygen absorbers, as it compromises the quality of the food).  As non-Mormons, it was a little daunting to go to our first canning session, but we quickly realized that most of the people there weren’t even Mormons.  There was no pressure to “convert” and we were met with generally very friendly people. These canning sessions could be a wonderful place to build the foundations of friendship with like-minded locals, and share the good news of Jesus in due season.  

Just a few months ago we felt very heavy with the prospect of having to learn so much as soon as possible.  We were finding out just how much we didn’t know and that was almost paralyzing.  Thanks to God’s miraculous guidance, we have become friends with many people who already know life-preserving skills and are willing to teach us.  Like children, we must learn to walk before we can run, and have the humility to ask for help when we need it.  Surviving the chaos to come depends not just on our own skill set, but on the community of capable people we choose to surround ourselves with.   

Both the use of our disposable income and our mindsets have changed drastically over the past year.  What seems very clear to us is not always obvious to those we love and care about.  We have encountered many reactions to this shift in our lives, ranging from enthusiastic curiosity, to denial that anything could ever go wrong, to belligerent opposition.  We have heard from several loved ones, “I will just die and meet Jesus” or “you are worrying and aren’t relying on God to provide for you.”  On the surface, these seem like pious responses.  We must remind our friends that “just dying” is not an option.  Starvation is a slow and painful process, made even more painful by watching loved ones suffer and not being able to help, when with forethought help could have been given. Instead of “worrying” when times are bad, we have the things we need and won’t be in a position of constant worry. To the charge of “not relying on God” we answer that He has given us a sound mind and the conviction that action must be taken before it is too late, thus providing for us in hard times to come.  Like the wise ant in Proverbs 6, we are storing up provisions in summer and gathering food at harvest.  The changes we have made are not just a way to eliminate needless danger, but a way of life.  In good times and in bad, we will grow our own food because it is satisfying.  We will live off the land because it is sustainable and there is pride in seeing the work of our hands.  Being prepared does not mean unpleasantness, but great fulfillment of life.



Letter Re: Antique Kindle E-Books as Useful References

I have found a lot of free Kindle e-books available through Amazon.com. Most of these public domain books are older, out of copyright [pre-1923] or out-of-print but may still have some useful information in them that could supplement your survival bookshelf. Just go to Amazon.com and download the appropriate Kindle Reader application for what you are using–such as PC, Mac computer, iPhone, Android, Blackberry–or if you are inclined you could buy a dedicated Kindle reader. The priced I haven’t tried this, but another SurvivalBlog reader might, see if a Kindle app can be downloaded and used from any computer via a USB drive or SD card.

I know hardcopy is still the best way to have a survival library but if you can get a digital copy at least you can have a backup that is very mobile.

In the following list I did not include very many cookbooks in the list as there are so many out there and all of the ones in Kindle format from Amazon are from the 1700s, 1800s and early 1900s.

DISCLAIMER: Nearly all of the Kindle format books are extremely old so if you or any reader decide to use them please bear in mind that most if not all of the info in these books is out of date so PLEASE USE ANY AND ALL INFO AT YOUR OWN RISK. Take any info from these and other antique books with a grain of salt unless you know for certain that any info will not harm you or anyone else.

[JWR Adds: Keep in mind all of SurvivalBlog’s usual provisos on fire safety, toxic chemicals, carcinogens, unguarded blades, obsolete medical practices, mushroom picking and so forth apply!]

There are literally more than one million books available free on the web. Just do a web search on the phrase “free e-books” and you can download most of them in just about any format. (I chose Kindle just to try it out and have another form of backup. I also have a lot of other books and references in PDF.)

Here is a list of the Kindle books that I’ve downloaded thusfar:

The Adventurous Boys Handbook by Stephen Brennan and Finn Brennan
Agriculture for Beginners Revised Edition by Charles William Burkett and Frank Lincoln Stevens and Daniel Harvey Hill
Aids to Forensic Medicine and Toxicology by W.G. Aitchison Robertson
Amateur Gardencraft by Eben E. Rexford
Anomalies and Curiosities of Medicine by Walter I. Pyle and George M. Gould
The Art of Confectionary by Edward Lambert
The Art of Making Whiskey by Anthony Boucherie
Assimilative Memory or How to Attend and Never Forget by Prof. A. Loisette
Broad-Sword and Single Stick by R.G. Allanson-Winn and C. Phillipps-Wolley
Camp Life in the Woods and the Tricks of Trapping and Trap Making by W. Hamilton Gibson
Canned Fruit, Preserves, and Jellies: Household Methods of Preparation by Maria Parloa
Carpentry for Boys by J.S. Zerbe, M.E.
Cobb’s Anatomy by Irvin S. Cobb
The Complete Book of Cheese by Bob Brown
Crops and Methods of Soil Improvement by Alva Agee
Culinary Herbs Their Cultivation, Harvesting, Curing, and Uses by M.G. Kains
Deadfalls and Snares by A.R. Harding
Elements of Military Art and Science by H. Wager Halleck, A.M.
Emergency Childbirth Course by U.S. Department of Health, Education, and Welfare
Every Step in Canning the Cold-Pack Method by Grace Viall Gray
Everyday Foods in War Time by Mary Swartz Rose
The Field and Garden Vegetable of America by Fearing Burr
The First Book of Farming by Charles L. Goodrich
Food for The Traveler by Dora Roper
Foods That Will Win the War and How to Cook Them by C. Houston Goudiss
Gardening Without Irrigation by Steven Solomon
Gas and Oil Engines Simply Explained by Walter C. Runciman
Ginseng and Other Medicinal Plants by A.R. Harding
Good Things to Eat as Suggested by Rufus Estes
A Handbook of Health by Woods Hutchison
The Handbook of Soap Manufacture by W.H. Simmon and H.A. Appleton
Handwork in Wood by Willaim Noyes
The Holy Bible English Standard Version
Home Medical Library (series) by K. Winslow (some volumes of this series are sold for $1 to $3 each)
Home Vegetable Gardening by F.F. Rockwell
How and When to Be Your Own Doctor by Steve Solomon and Isabel Moser
How it Works Dealing in Simple Language with Steam, Electricity, etc. by Archibald Williams
How to Camp Out by John M. Gould
How to Sew: Sew Basics by Various Authors
In Time of Emergency by U.S. Office of Civil Defense
In-door Gardening for Every Week in the Year by William Keane
Knots, Splices, and Rope Work by A. Hyatt Verill
Living Off the Grid by Dave Black
Logic Deductive and Inductive by Carveth Read
Making a Fireplace by Henry H. Saylor
Manual of Surgery (Vol. 1 and 2) by Various Authors
A Manual of the Operations of Surgery by Joseph Bell
Mission Furniture How To Make It (Part 1,2,3) by H.H. Windsor
Pennsylvania Dutch Cooking by Unknown
The Power of Concentration by Theron Q. Dumont
The Practical Distiller by Samuel McHarry
Practical Mechanics for Boys by James Slough zerbe
A Practical Physiology by Albert F. Blaizdell
Preventable Diseases by Woods Hutchinson
A Queen’s Delight, the Art of Preserving, Conserving and Candying by W.M.
Shelters, Shacks and Shanties by D.C. Beard
Simple Sabotage a Field Manual by The Office of Strategic Services
Small Gardens and How to Make the Most of Them by Violet Purton Biddle
Small Wars Manual by U.S. Marine Corps
Sound Military Decision by U.S. Naval War College
Surgical Anatomy by Joseph MacLise
Survival Tactics by Al Sevcik and Irving Novick
Textiles and Clothing by Kate Heintz Watson
Things Mother Used to Make by Lidia Maria Gurney
U.S. Army Hand to Hand Combat Manual by Department of the Army
The Untroubled Mind by Herbert J. Hall
Vegetable Dyes by Ethel M. Mairet
Wild Flowers Worth Knowing by Neltje Blanchan
Women’s Institute Library of Cookery (series)
Woodcraft by George Washington Sears



Letter Re: COMSEC: One Time Pad Generation

Hey Jim:
I am a little concerned about yesterday evening’s post by B.R. regarding the generation of one-time pads. It claims to generate a “pad” using a random selection of dictionary words. A properly generated one-time pad requires a truly random selection of letters; it is only as strong as the source of entropy. Using a dictionary of English language words, acronyms, etc. does not seem to be very wise. Additionally, while I am not terribly familiar with Perl, I know that a lot of languages have built-in “random” functions that are not as random as one might hope for; having a computer generate a truly random number is more difficult than an amateur might expect. I may be way off base on this, having only a few moments to glance at the code and description, but a simpler and safer solution would be to generate a truly random number, modulo 26, correspond it to a letter, and write that letter to the “pad”. The use of the dictionary is unnecessary; all you need — and all you want — are truly random letters.

Best, – Mike D.

JWR Replies: You are correct that most “random number generators” are actually just pseudo-random number generators. However, the computing power required to break such a system will not be available to looters or even local governments in the disaster situations that we’ve been discussing in SurvivalBlog. Yes, they can be broken by the NSA and their phalanxes of supercomputers. But for our purposes, book codes or locally-generated one time pads will suffice. My concern is that my readers might try to rely on obsolete encryption methods such as Four-square and Playfair substitution ciphers, which are easily broken, even without computing power. Substitution ciphers are just one notch above transmitting “in the clear”. Don’t make that mistake!



Letter Re: Physical Fitness for TEOTWAWKI Preparedness

JWR:
In his recent article, The BYU Kid offered some pretty solid advice regarding physical fitness, but neglected to mention a couple things that are important for some of the exercises he mentioned. 

1.) The pushup should be done slowly – most people when doing pushups tend to rush through them as fast as they can. While there is something to be said for explosive power training, for the purposes of functional strength the pushup should be smooth and controlled – two seconds for the descent, hold at the bottom for a second, then two seconds for the ascent. Make sure that your body is straight like a rod (flex your abs) throughout and focus on the ground in front of you instead of looking forward or down at your feet.  Its best to grab a baseball or brick or similarly sized object and place it beneath you if you’re unsure as to how far down to go. Place the object underneath you and ‘kiss’ it with your sternum – do not rest upon it.  Pushups can also be made more difficult in several ways other than simply raising the legs.

The first way is to simply slow the pace at which you do a pushup. Try descending/ascending for five seconds, then holding at the bottom for two seconds.  You’ll find that the number of pushups you can do will go down with this slower speed. 

The second way is to perform the pushups on gymnastics rings (hanging from above, the rings about an inch off the ground). These can be a little costly but their use for fitness makes them well worth it – I use Xtreme Rings because they can easily be adjusted for multiple kinds of ring work.  You’ll find that doing a pushup on a set of rings is far more challenging than normal pushups, as you need to stabilize your arms and balance them on the rings.  Increase level of difficulty further by elevating feet, or moving onto Bulgarian Ring Pushups – where you start with the rings beneath you, turned slightly outwards, and when you descend your arms should widen and your hands should rotate 90 degrees. 

Additionally, if regular pushups are too difficult, they can be made easier by doing them on the knees – the more your legs are piked beneath you the easier they will become. Work on getting your knees further and further away from you until you can do a regular pushup

4.) Pullups and Chinups are not the same exercise. While the movement is indeed similar the two exercises work the muscles in the arms and torso differently – Chinups will work the biceps more while Pullups will work the lats more.  For most, chinups are the easier exercise, while pullups are slightly more difficult.  Ideally you’ll want to work on pullups over chinups, as getting over fences, walls, etc will require that your hands go over the obstacle instead of under.  The ideal pull-up should be done from a dead hang – your feet should not be touching anything, (if your pullup bar is not high enough for this, tuck your legs back) and you should be hanging, completely relaxed as low as you can go while still gripping the bar. Pull up smoothly until your chin clears the bar, and smoothly let yourself down, try not to just drop after you make it to the top. Ideally your body should be completely loose except for your arms and upper torso. You should not be swinging, your body should not wiggle or buck while going up, and you should return all the way back down to the dead hang before you go back up to the top.

I see people in the gym all the time doing half range of movement pullups – where they buck themselves up to the chin position, and then let themselves back down, not going to a dead hang like they should. This type of action i’ve found to cause the occasional tweaked shoulder or neck muscle as it is very tense and frenetic version of the pullup.   If you can’t do a full range of movement (dead hang to chin to dead hang) pullup, then you should build strength by doing negative pullups; jump up to the bar with your chin over, and as slowly as you can, let yourself back down to the dead hang. I find that when you can do about 5 of these taking 5 seconds to descend, you should be able to do a pullup, or at least get yourself to the top of the bar.  

As with pushups, the slower you do the exercise the more difficult it becomes.  I like to alternate sets of smooth, slow pullups, with explosive, fast pullups, as I want to be able to do a muscle up, eventually. (A muscle up is when one does a pullup, but does not stop at the chin, and continues to press up until the bar is below their hips.) Pullups can also be modified to work different muscle groups – a wider grip will work the lats harder, where a closer grip will focus on the triceps more. When doing wider grip pullups its important to remember to let the Lats do the work – seek to keep your elbows out instead of inward. 

Finally, Lat Pulldown machines are great but are frequently misused – where possible always opt for regular or negative pullups instead of a lat pulldown machine. 

A truly excellent (and more difficult) variant of the pullup, that works both the legs, core, as well as the shoulders and arms is the L-Sit Pullup.  While in the dead hang position, keep your legs together, knees straight and toes pointed, and raise them 90 degrees so from the side, your body forms the shape of an L.  Hold this position throughout your set while doing pullups. It is far more difficult than a regular pullup, and requires a degree of stomach and quad strength.  Given that, there are two intermediate forms between the regular pullup and the l-sit pullup that can be done to work up to the L-sit.  The first is to simply tuck the legs – your thighs will be 90 degrees away from you as in the l-sit, but your shins and feet will be relaxed, and perpendicular to the ground.  After you can do sets of Tuck L-Sit Pullups, then the next is L-Sit Low pullups, where your legs are straight like the l-sit, but not as high, about 45 degrees less.  I recommend working up to the tuck l-sit by doing ab work in addition to the regular pullups.  Remember to listen to your body and don’t push yourself too hard.

5.) Sprints are great, but the writer forgot to mention that a warm up period is essential when doing sprinting training.  For one who is not used to running/sprinting, its incredibly easy to pull or tear a muscle. Before you begin sprinting make sure to stretch lightly, and jog a few hundred yards. For those new to sprinting don’t sprint at 100% effort for the first few weeks until your body gets used to the strain. 

6.) Another great variant of this is to drag a tire or two on a rope through the snow during the winter. Not only will this be difficult as the footing may not be sure and/or slippery, but it’ll also help you realize how easily one can sweat while bundled up.  Its best to learn now how to keep dry/ventilated in while exerting oneself in the cold weather than when bugging out or in a dire situation. “You sweat, you die”

7.) I agree that olympic moves are simply the best for both strength building and weight loss.  For those starting I would also recommend that particularly with the Squat and the Deadlift they begin with nothing but the olympic bar, so that they get the form down first.  With these two exercises form is absolutely key to both strength building and injury avoidance. Read up about form and watch videos of correct form on youtube. Remember to focus on contracting the muscles that are working while doing the exercises – with deadlifts its the hamstrings and the glutes, with squats its primarily the quads and thighs. 

Finally the exercises recommended, all of them, should be done by both sexes. I’ve heard from so many women that they want to get strong and in shape but don’t want to become like female body builders so all they do are ab exercises and cardio.  Female bodybuilders get that muscly by using testosterone, steroids, or workout routines that are both extreme and focus on muscle hypertrophy (increasing muscle size) and not simply by weightlifting. Women do not build muscle in the same way that men do, so the worry about appearance is a misinformed one.  Furthermore, Squats, Dead lifts, and Pushups/Pullups are excellent exercises for both losing weight and toning up, as they are compound exercises and work multiple groups of muscles, engaging focus, co-ordination and balance. I find myself soaked in sweat at the end of a workout doing olympic moves and pullups/pushups, more thoroughly worked out, than when I used to do exercise machines and bicep curls.  There’s a woman at my gym who squats 25 lbs less than I do — but she’s also 10 inches shorter than I am and probably 100 lbs lighter, and she’s by no means ‘ripped.’  – Z.H.



Economics and Investing:

In case you missed it, spot gold touched $1,620 per ounce yesterday, and silver got to $40.91. I’m glad that so many SurvivalBlog readers took my advice and bought silver back in 2005 when it was under $7.25 per ounce. For those that didn’t: There is still the chance to buy on the dip days, since the bull market is likely to continue for several more years.

The Mother of All Bailouts (MOAB) continues to grow: FHA May Be Next in Line for Bailout: Delisle and Papagianis

Dow-to-Gold and Greece-to-Gold

The American Thinker asks: Is Your IRA Going To Be Raided?

Moody’s Cuts Greek Debt

One third of homeowners believe they are underwater.

Items from The Economatrix:

City to Firefighter and Police Retirees:  Give Up 50% of Your Pension or Risk Losing it All

The Worst May Still Be Ahead For Housing

Gold And Silver:  We Were Right, They Were Wrong



Odds ‘n Sods:

Were the Bavarian Erdstallen dug by 6th Century preppers? Experts Baffled By Mysterious Underground Chambers. (Thanks to Lamont for the link.)

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James C. mentioned a new tiny and tough USB drive. Too bad that they are so expensive. (I think that I’ll wait about a year until they are available less expensively.)

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Loyal content contributor K.A.F. mentioned that an Idaho real estate has posted a wealth of web links and phone numbers for those who are considering relocation to northern Idaho.

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Several readers mentioned this: DHS Video Characterizes Terrorists as White Americans. For the sake of Politically Correctness, none of the could-be terrorists shown were Arabs. The whole “If you see something, say something…” campaign is a fear tactic, and nearly pure propaganda. This dovetails with the nonsensical “Modern Militia Movement” report that was promulgated by the MIAC Fusion Center in 2009. That was propagandist logical inversion, at its best! Let’s make no mistake: The

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A reader in Alberta, Canada recommended Briden Solutions, a food storage and survival gear vendor in Cochrane, Alberta. (Near Calgary.)



Jim’s Quote of the Day:

“I have only two men out of my company and 20 out of some other company. We need support; but it is almost suicide to try to get it here as we are swept by machine gun fire and a constant barrage is on us. I have no one on my left and only a few on my right. I will hold.” – 2nd Lt. Clifton B. Cates, 96th Co. US Marine Corps, 19 July 1918, 10:45 a.m., from records of the U.S. 2d Division. (Clifton Cates was awarded the Navy Cross, the Distinguished Service Cross with Oak Leaf Cluster, and Purple Heart. He was also awarded a Silver Star for his gallantry at Soissons. Cates later became the Commandant of the Marine Corps.)



Notes from JWR:

Last call! A final reminder that the deadline for the Ready Made Resources Preparedness Video Contest is midnight, eastern time on July 26th. Instructional (nonfiction) videos on any topic related to family preparedness are sought. The prizes are a brand new Rock Rivers Arms (RRA) Elite Comp M4 (AR-15 series compatible ) complete Barreled Upper Receiver and a Trijicon Reflex sight with a combined retail value of more than $1,400. Please keep your privacy in mind when you create your videos. (Don’t mention any surnames or towns). You may post up to three videos to YouTube for consideration in the judging. Videos up to 10 minute long that are your original work that are already posted to YouTube are also eligible for the judging. To enter, e-mail the URL for video(s) to: grisrob@gmail.com. Do not send the videos themselves or links to videos stored at other web sites. Only nonfiction videos that you post to YouTube are eligible. The creator of the best video will win a brand new a brand new complete Rock Rivers Arms (RRA) Elite Comp M4 (AR-15 series compatible ) Barreled Upper Receiver and a Trijicon Reflex sight. The deadline or posting videos is July 26th. The video judged best will be announced in early August.

Today we present another entry for Round 35 of the SurvivalBlog non-fiction writing contest. The prizes for this round include:

First Prize: A.) 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, and B.) Two cases of Alpine Aire freeze dried assorted entrees in #10 cans, courtesy of Ready Made Resources. (A $400 value.) C.) A 9-Tray Excalibur Food Dehydrator from Safecastle.com (a $275 value), D.) A $250 gift certificate from Sunflower Ammo, and E.) An M17 medical kit from JRH Enterprises (a $179.95 value).

Second Prize: A.) A Glock form factor SIRT laser training pistol. It is a $439 value courtesy of Next Level Training. B.) A “grab bag” of preparedness gear and books from Jim’s Amazing Secret Bunker of Redundant Redundancy (JASBORR) with a retail value of at least $300, C.) A $250 gift card from Emergency Essentials, and D.) two cases of Meals, Ready to Eat (MREs), courtesy of CampingSurvival.com (a $180 value).

Third Prize: A.) A Royal Berkey water filter, courtesy of Directive 21. (This filter system is a $275 value.) , and B.) Expanded sets of both washable feminine pads and liners, donated by Naturally Cozy. This is a $185 retail value.

Round 35 ends on July 31st, so get busy writing and e-mail us your entry. Remember that articles that relate practical “how to” skills for survival have an advantage in the judging.



COMSEC: One Time Pad Generation, by B.R.

While re-reading the ‘Radio Ranch’ chapter in JWR’s novel “Patriots“, I started thinking about the Book Code method versus a One-Time Pad. I went through the books on my shelf, and noticed the lack of duplicate books; the number of ‘common’ books; and how many of my books I figured would be in the Uncle Sam’s cracked book repository. At that point I thought I’d be SOL when trying to setup a secure method of communication.

Being an ex-Army Infantry turned computer geek and prepper, I figured it would be much easier to write some code to generate pages of random word lists (a.k.a. One-Time Pad or OTP). Besides, creating one from hand would be brutal.

My attitude towards prepping is to start with a grid-down, post-EMP or Solar Storm, condition. Unless I get a Faraday cage up soon which will protect all of my electronics, I’ll assume I only have the technology that is secure in large grounded ammo-cans. (Portable communications gear, solar battery rechargers, and lots of batteries).

The code examples, under these conditions, will not be useful unless the output has been printed, in duplicate, and ahead of time.

Since not all of us are computer geeks, I thought I’d cover the following and share with our community.

I’ve broken them down into the following sections

  1. When One-Time Pads are appropriate
  2. Getting Started: what is needed, how to get it.
  3. OTP Generation: The Code to generate up to 99,999 pages of OTP output
  4. OTP Decryption: The Code to decrypt messages using the OTP method – assuming the computers are still working. Hey, prepare for the worst, hope for the best.
  5. Examples of over the air communication using OTP.

 

When One-Time Pads are appropriate:

The best use of OTPs are when you need to communicate securely between two or more groups. These groups can be just over the hill or over great distances.  Even if you only have a small retreat and do not expect to use one, it cannot hurt to have two or three printed copies of an OTP ready should SHTF.

This is especially true since we can not predict group expansion, and re-organization (including splitting into smaller groups) due to changes in conditions, numbers, and personality conflicts. Therefore, in my opinion even if you are currently on your own, you should generate multiple printed copies and keep them safe.  Finding multiple copies of an out of print book in a post-SHTF situation will be far from easy.

Because the OTP has to be referenced to de-code the messages, it’s best to keep them in a secure location rather than attempting to use them as a means to communicate with patrols, or individuals on the move.

Getting Started: what is needed, how to get it.

The code, covered later, uses something called Perl (a computer language common on Unix/Linux and sometimes Windows systems). I’ve based the code on the Solaris – aka Unix/Linux operating system.  If you have group to group communications, hopefully there is someone in the group that has a basic understanding of Unix/Linux.  If this is the case, the easiest method it to direct them at this article. A Perl geek will be able to skip most of this article and have you up and running in about five minutes. 

The code is setup to cut-n-paste. There are no additional Perl-modules or fancy install procedures.

Installing Perl (on windows):

UNIX/Linux/MAC operating systems have Perl pre-installed. Perl for windows can be installed via: http://www.perl.org/get.html

Select windows -> download -> Strawberry Perl

Once installed, it is a matter of cut-n-past of code into a text file for execution. Normally the code files have a extension of ‘.pl’, but we will get to the running of code when we cover the included scripts.

A Note on Word Lists

In my case, UNIX keeps a list of words in a file called /usr/dict/words. To improve possible communications I’ve updated my file to include acronyms from the SurvivalBlog Glossary in addition a number of my own expected terms, local USGS map grid coordinates, expected rally/extraction point codes, and feel free to add in junk – it just helps to confuse any decryption.

The word list is one word per line, example here:

# tail /usr/dict/words
zoology
zoom
Zorn
Zoroaster
Zoroastrian
zounds
z’s
zucchini
Zurich
zygote

OTP Generation

To use this script cut-n-paste the section between, but not including <CODE>, into a text file. Call that file generate-otp.pl

There are enough comments included in the code to walk a Perl knowledgeable person through the steps, but for others, it’s just a matter of cut-n-paste.

<CODE>
#!/usr/bin/perl -w

# ONE-TIME PAD Generation.

# This perl code generates a random list of words,
# 10 per line, 59 per page. Created from a text file
# containing a source list of words. Every word
# in the list is used.

# The initial word list is one word per line.
# To help simplify the process, the script uses a
# UNIX word dictionary, supplemented by words
# and acronyms added manually.

# Output is collected where $output_directory is defined as
# words-00001.txt is page 1.  The code currently supports
# up to 99,999 pages.

# Every time the script is run, there is a different order
# of words.

# The number of passes through the word list is defined by
# $cycle_count

# The default settings run through the word list 5 times
# Each time the script is executed it will overwrite any
# existing words-#####.txt file, so move them some where safe
# before re-running the script.

# set how many lines per page to output
$lines_per_page=59;

# set starting page number. Useful if running many
# cycles of this program.
$page_count=00001;

# Number of times to run against the word list.
$cycle_count=5;

# Where the word list is.
$word_list=’/usr/dict/words’;

# Where to put the results
$output_directory=’/tmp’;

$count=0;
@line=();
@page=();
$line_count=0;

 

# Main Processing Starts Here

for (1..$cycle_count) {
srand(time|$$);

open(WD,”<$word_list”);
@file = <WD>;

while ( @file ) {
  $choice = splice(@file, rand @file, 1);
  chomp($choice);
  push(@line, $choice) ;
  $count++;

  # Check if there are 10 words in the array – done to print 10 words per line
  # of output. If you want more than 10 words per line, adjust here.

  if ($count eq 10) {
    chomp(@line);
    s/ ^\s+//gx for @line;
    push(@page, “@line “);
    # reset count for 10 words per line starting at 0
    # zero out the line array.
    $count=0;
    @line=();
    $line_count++;
  }

  # If we have reached the max lines per page, generate a new page
  # of words.
  if ($line_count eq $lines_per_page ) {
$page_write = sprintf(“%05d”, $page_count);
open(FW, “>$output_directory/words-$page_write.txt”);
print FW “@page “;
$line_count=0;
@page=();
$page_count++;
close(FW);
  }
}
# There’s almost always some words that didn’t fill up the line or page
# arrays. Dump them to the last page written.
$page_write = sprintf(“%05d”, $page_count);
open(FW, “>>$output_directory/words-$page_write.txt”);
print FW “@page “;
close (FW);
close(WD);
}
<CODE>

Next make the script executable:

UNIX/Linux: chmod +x generate-otp.pl

WINDOWS NOTE: Right click and have it run as Perl. Note that the directory paths will need to be changed, and possibly some of the code updated.

If you want the output placed somewhere other than /tmp, see the section of code where it can be adjusted (comments are clear). You can also adjust the number of times it cycles through the word list.

OTP Decoding

To create the decode script, cut-n-paste all code between, but not including <CODE> into a text file called decode-otp.pl. 

<CODE>
#!/usr/bin/perl

sub _help {
print “USAGE: decode-otp.pl filename “;
exit;
}

if (@ARGV != 1 ) {
_help();
}

$filename=”$ARGV[$1]”;

if ( -e $filename) {
   _process_file();
} else {
   print “$filename does not exist “;
   _help();
}

sub _decode {
$count=1;
 open(PG,”</tmp/words-$page.txt”);
 while(<PG>) {
  if (sprintf(“%03d”, $count) eq $line ) {
@myword = split;
$found_word = @myword[$word-1];
chomp $found_word;
print  “$found_word ” ;
  }
  $count++;
 }
 close(PG);
}

sub _process_file {
 open(DC, “<$filename”);
 while(<DC>) {
($page, $line, $word) = split;
_decode($page, $line, $word);
 }
 print ” “;
 close(DC);
 $page=();
 $line=();
 $word=();
}
<CODE>

The decode script will expect a text file as an argument. You add the OTP codes into it that you want to decode. One word per line.

Example of this would be as follows

decodeme.txt:
001 019 001
999 059 010
023 043 009
006 012 002
863 001 006

To run the decoding use the following command:

./decode-otp.pl ./decodeme.txt
meet me at the house

Examples of over the air communication using OTP.

The first item to take care of are ‘call-signs’. These should never be something that indicates location, or the group/person sending or receiving. They should be as randomly selected as possible.

For this case, lets say that first group’s call sign is C19 (Charley One Niner), and the second group is DFX (Delta Foxtrot Xray).

In addition, let’s assume they have a run-book of challenge/response codes.  This is a list of items to ask, and answers expect as a response. Each challenge/response code should only be used once, then scratched off, and never used again. If the wrong response is given, all communication is stopped by the challenger. Best not to even give a reason, or a ‘keyed’ mike. Just stop listening, and if possible turn off the receiver. Make sure not to send any outgoing signal that could be used for Direction Finding equipment.

Remember, they may send you junk to keep your mike keyed for direction finding to have enough time to track your location.

As an example, let’s assume that Blue 16 is the challenge and Alpha- November is the expected answer.  Side note: you could have a specific signal change as part of the authentication.

Using the example decode text above, a radio or phone communications would go as follows. (Please forgive any mistakes, the last time I used this Baghdad Bob was on CNN), after all – OTPs aren’t exactly military communications methods anyway. Make up your own SOP.

C19: Delta Foxtrot Xray, this is Charley One Niner, come in over.

DFX: Charley One Niner, this is Delta Foxtrot Xray, authenticate Blue One Six, over.

C19: Authenticate Alpha-November. Over.

DFX: Authentication received, send message over.

C19: message as follows, break.

C19: Zero, Zero, One, break, Niner, Niner, Niner, break, Zero Two Tree, break, Zero, Four, Tree, break, Zero, Zero, Niner,  how copy over?

DFX:  Say again after Zero, Four, Tree, over.

C19: Zero, Zero, Niner, over.

DFX: Copy over.

C19: Copy out.

Bad Rambo Mistakes

Remember there are many ‘movie’ based terms that are not a part of the Phonetic alphabet, nor the normal military radio-telephone procedure. Some of these may have nasty consequences.

The one that comes to mind is ‘repeat’ repeat has a specific military usage. It means to resend the same artillery barrage that was last requested. If you want someone to ‘repeat’ what they just said, use ‘say again’.

Another common movie term is ‘actual’ as in: ‘request to speak to Charley One Niner actual.’  I’d strongly recommend not using this at all. It tells Traffic Analysts (TAs) that someone in charge is talking. Then with Direction Finding (DF), they will learn where should target their artillery fire..

These examples could go on for a while, so I recommend reading Army Field Manuals (FMs) that cover calling for artillery. Best not to have an ‘oops there it is’ moment.

Use common sense, and keep the message short by using pre-determined keywords. 

On a side note, if both groups have someone that speaks an uncommon language, leverage that. Include those terms in the word dictionary. This will help prevent any compromised communications.

For a departing comment, if you ever expect an attack of the Tidy Bowl men, I’d recommend an extensive use of slang. Slang is not usually covered in English classes run in other countries. Use this to your advantage, and include these terms in your communications and word lists. I still remember, years ago in college when I used the word “awesome” in a sentence and an English as a Second Language student thought I meant ‘very very bad’. It seems that their dictionary only had the formal definition. I guess the same could be said for breaking out the old Oxford dictionary and using hundred dollar words.



Physical Fitness for TEOTWAWKI Preparedness, by The BYU Kid

There’s one thing that’s guaranteed in any SHTF or TEOTWAWKI situation, and that’s the age old adage that only the strong survive. But how do we get to that point? How can we improve our strength with things that will actually be adaptable to a survival situation? I would like to lay out a few selected exercises that have direct carryovers to very important skills and suggest a program for you (not my own) and offer a couple workouts that you can incorporate into your current routine.

First, let’s talk about what’s not necessary: any routine found in a bodybuilding magazine. We’re talking survival, not show, and what you want are exercises that will help you thrive. Excess muscle is costly metabolically, so we’re not necessarily looking to gain muscle, but we are looking to increase performance. Another: any routine given by a personal trainer. These guys are alright for some people, but odds are you’ll get a copy and pasted program involving every single exercise machine in a straight circuit. And another: crossfit. While crossfit can be challenging and they use some of these exercises, they metabolic conditioning programming is not conducive to the ultimate goal of being able to be useful, functional, and simple.

Secondly, a few principles; namely:
-Bodyweight strength is the foundation
-Free weights beat machines
-The more work you can do daily the better off you are (if you’re sleeping and eating properly)
-Movements are trained in a progressive fashion- either by adding weight, doing more, doing it faster, or doing it longer (that’s what she said)
-If you’re unfamiliar with an exercise, ask for help
-If you can do an exercise with no fatigue, find a way to make it harder

1) The Pushup

The pushup is an exercise everyone is familiar with but no one gives the credit it needs. You don’t need any equipment to perform it, and there’s a number of ways to make it more difficult. The pushup transfers into all overhead pushing that may be required, and it helps you to lift your own bodyweight. Pushups can be made more difficult in one of two ways (I don’t recommend combining them, but you can if you’re ambitious): first, feet elevation, secondly, adding resistance through bands or weights. Strong shoulders, pectorals and a core are vital to survival. When doing pushups, you can go to failure, but I suggest doing 4-5 sets of 10-12 reps with very little rest in between.

2) Sledgehammer

Using a sledgehammer has been a hit lately in functional fitness, and for good reason- pounding the crap out of a tractor tire is fun, it is work, and it makes you explosively powerful. It directly carries over into many aspects of survivalism from chopping down trees and splitting logs to construction or demolition. For this, the key is to find the balance between explosiveness and sloppiness- once you reach it, step away. Remember to go with both arms, or each arm individually.

3) The Deadlift

The deadlift is perhaps the king of exercises. It requires the whole of a person to perform correctly- from your feet to your neck can be activated and benefited. Proper form needs to be exercised- when you deadlift, don’t focus on pulling, instead focus on sitting back and having the weight ride up your legs. Wearing longer socks is recommended. The carryover is perhaps most important- notably, the deadlift improves your grip, and grip will be an important thing for any survivalist- from climbing to pulling to breaking, grip work is extremely beneficial. One can increase the grip difficulty by adding fat grips or making their own. The other aspects of the lift- holding heavy weight- will have enough of a strength carryover that no other lift would. With the deadlift, focus on lower reps (4-6) and heavier weights. You can always add in a straight set of higher reps if desired.

Another aspect of the deadlift I want to make clear is the psychological one. It is a true test of strength- getting a weight off the ground, your own bodyweight, maybe even doubled. That is something that is so hard to describe. I personally have deadlifted over 650 lbs, and the mental aspect of that lift was more important than muscle or mechanics. I can’t say for sure the deadlift activates the fight or flight response, but it really separates the men from the boys.

4) Pullups/Chinups

Pullups and chinups are essentially the same exercise in function- you pull your bodyweight up. The movements themselves are much better and effective than machine substitutes. A chinup is performed with your palms facing you, a pullup is performed with your palms facing away. Either way, being able to pull your body up with just your arms is a skill that you will want to cultivate. For simplicity’s sake, I’ll refer to either as pullups. Again, grip strength is a benefit and these require a lot of it. If you can’t perform one, then looping an exercise band around the bar, or using a partner to help you during the concentric (contracting) portion of the lift are good ways to build up strength. As you are able to do 15+ pullups, you can add weight through a vest, a backpack, or a weight on a belt or held between your legs. You can also make these more difficult by using thicker bars, or using towels to pull yourself up.

5) Sprints/ Jumps

Sprinting is the best cardio. Odds are you won’t need to plod along anywhere at 7 mph, but a quick 1-2 minute sprint session may absolutely be required of you in any survival scenario. Sprints can be tricky to program, but I highly recommend that they be done in a way that’s referred to as Escalating Density Training (EDT). It essentially means that you try to do more in less time, or do more total. Jumps I included with sprints because it’s the explosive nature of the movements- they can be thrown in in any situation you want and they are easier to recover from. Remember, the more work you can do and recover from, the better.

 

6) Loaded Carries/ Sled Drags or Pushes

These are fun exercises. You grab the heaviest dumbbell in each hand, a loaded barbell in each hand, put on a weight vest, throw a bag over shoulder, however you can, you get a weight and you carry it for as long as you can as many times as you can. The carryover is immediately evident and aside from that, it gets you grounded. All these exercises are designed to keep you in touch with the basic human movements- push, pull, jump, run, hold, etc. Farmers walks are also fun to combine with sled drags- get a harness on yourself, throw a bag over your shoulder and drag a sled. Combining the two movements is challenging. Pushing a sled for distance or for time is a conditioning workout that will challenge you but also improve your physical performance and has a carryover to many movements. Building your own sled using a tire and rope is fairly easy and plans can be found with a quick web search.

 

7) Olympic Moves

These are last on the list because while they are great exercises, they may or may not be as useful as the others. The thing about olympic exercises is for many people they’re too technical, or weird, and they’re worried they’ll mess it up. If you feel that way, don’t bother. These are slightly more dangerous exercises and as such you should be very careful with them. I personally love the power clean and the power snatch and I work them into my workouts every week. Learning to generate explosive force has a better carryover to things that require an extended time of work than extended work has to explosive movement. Go and look at videos or train with someone who can coach you through these lifts.

I highly recommend Jim Wendler’s 5/3/1 Program. It is a simple, basic strength training book that will get you on the right track for strength and health. If you are interested, please go ahead and purchase it- it’s a worthwhile investment. It’s not just about survival of the fittest though, it’s about survival of the most useful. If you do, I recommend these setups for the exercises:

Main Lift: Bench
Accessory Lifts: Pushup, Dip, Pullup

Main Lift: Deadlift
Activation: Power clean (performed before the main lift to activate the nervous system)
Accessory: Sledgehammer, Jumps

Main Lift: Squat
Activation: Power Snatch (performed before the main lift to activate the nervous system)
Accessory: Sprints and either Sled Push/Pulls OR Farmer’s walk

Main Lift: Overhead Press
Accessory: Face Pulls, Pullups, dumbbell presses

 But if you’re happy with your gym setup and are just looking for a workout that you can do here are two that will get you on track:

Workout A
Power Snatch 3 sets of 3 at a lighter weight
Deadlift Pyramid up sets of 5 reps until you can’t do 5 reps (add 20-30 lbs each set) with 1-2 minutes rest between sets
Pushup 5 sets of 10
Sledgehammer 30 reps (either 30 overhead or 15 per hand)

Workout B
Jump to a box 4 sets of 6
Pullups as many sets of as many reps- aim for 100 reps total per session (over time)
Loaded carries- the heaviest weight you can carry for as long as you can carry
Sprints- 4 x100 meters working up from there.

Remember, the more work you can do, the better. We’re not looking for excessive amounts of muscle, we’re looking for the ability to perform. Good luck and happy surviving.



TEOTWAWKI Vitamin and Mineral Recommendations, By Dr. Bob

Vitamins and minerals are a multi-billion dollar business currently in the US.  Our food is plentiful and fortified, and the use of these pills are generally completely unnecessary.  Medically, the recommendation for vitamins and supplements–from multiple sources–is as follows:  There are no vitamins or supplements needed for typical adults eating a balanced diet with regular sun exposure or consumption of fortified dairy products.  That being said, WTSHTF there will be obvious changes to our typical fattened-calf diets.  Plan accordingly, but there is very little that some people will do, stretching the valuable resources of the rest of us.  Depending on the circle of people that you may need to support, you may be facing less than you were planning too.  Our Christian natures will bring more to the table than we might plan for…so there are likely to be shortages of “plenty” and we may be at “adequate” or even worse “survival” diets.  Starvation is not an option for the survivalist, and there is no good reason that starvation will plague the knowledgeable prepper.  Now that we have established that you will have some food, but not necessarily a balanced diet, we can start to talk about different vitamins and minerals.

Essential vitamins include both long-lived (fat soluble) ones like A, D, E, and K; and shorter-lived (water soluble) ones like B and C.  Vitamin A is also called Retinol and is found in meat, some vegetables, and eggs.  Vitamin B1 is Thiamine and is found in pork, grains, and yeast.  Vitamin B2 is Riboflavin and is found in leafy green vegetables, legumes, almonds, and yeast.  Vitamin B3, or Niacin, is found in meats, fruits, vegetables, grains, and yeast.  Vitamin B5, Pantothenic; B6, Pyridoxal; and B7, Biotin are all commonly found in many foods and are unlikely to be deficient in any non-starvation diet.  B9 is Folic acid and is found in green, leafy vegetables, fruit, grains, and meat. Vitamin D is found in fish, tuna, eggs, and is nicely made by our skin with proper sun exposure.  Vitamin E is found in wheats and green, leafy vegetables.  Vitamin K is also prevalent in green, leafy vegetables too.  Important minerals include Calcium, Iodine, Iron, and Zinc.  Calcium is found in dairy products, many vegetables, and eggshells. Iodine is found in [most] table salt [in Western countries].  Iron is found in meats and green, leafy vegetables.  Zinc is found in seeds, beans, and grains.

Important deficiencies to worry about depend on the age and situation of a person.  Folic acid deficiency can cause an anemia and also birth defects.  B12 and Iron deficiencies can also cause anemia and is most often found in strict vegans, which will be a thing of the past WTSHTF.  Vitamin C deficiency will affect those with limited stores of fruits and vegetables after they run out.  Vitamin D will be important to consider in northern climates with limited sun in wintertime, especially for those that are older adults.

Now, after stopping at my local megalomart, recommendations are pretty easy to make for TEOTWAWKI.  Pregnant women need supplementation of vitamins and minerals, specifically B9, or Folic acid.  This can be accomplished with either Folic acid supplementation specifically, or a good multivitamin, or both.  So, if you have a supply of multivitamins, make sure that any likely child-bearing female is taking one regularly.  Older adults should also take a good multivitamin or Vitamin D supplementation.  This will help bone strength and prevention of falls.  As diets get more “lean” and approach “survival” levels, a good multivitamin will be important for everyone to take at least weekly.

Which one?  Good question, really.  Turns out there are some differences in your basic store vitamins.  Nature Made “complete” is a very good multivitamin that covers all the basic needs of a person across all vitamin and mineral recommendations.  The other name brand vitamins are decent, but in almost all the major brands the “women’s” versions are a better vitamin and are superior to the basic or “men’s” vitamins.  If you can get enough, there is no reason you would ever be deficient in a essential vitamin or mineral.
Vitamin C is unique and needs special mention.  Anyone suffering from an illness or wound should take Vitamin C twice a day to help with healing.  Those with potentially deficient diets or kids should take a chewable Vitamin C twice weekly.  Chewable Vitamin C is usually just as cheap as the tablet form, either will do.
Zinc is found in sufficient amounts in any of the multivitamins found on shelves, but there is one group needing additional zinc.  Kids with diarrhea lose zinc much faster than adults and are more sensitive to this deficiency.  Zinc lozenges are the best form to buy for this specific use.   One tablet twice a day will help supply the zinc lost through frequent stools and will increase survival and decrease the length of the diarrheal illness.

So, to sum up:

  1. My recommendation is either a “women’s” blend or Nature Made multivitamin.  Everyone with a deficient diet should take one weekly, older adults and potentially pregnant females should take one daily.  
  2. Everyone with a deficient diet in fruits and vegetables should take Vitamin C twice a week, along with any children.  Anyone with illness or a wound should take Vitamin C twice a day until resolved.  
  3. Zinc should be taken by children during any severe diarrhea spell until normal stools return.  
  4. Specific supplementation of Vitamin D or Folic acid is best approached replacing those along with the other vitamins and minerals found in a multivitamin. There is no need to buy specific supplements other than Vitamin C and Zinc lozenges.  Hope this helps, stay strong.  – Dr. Bob

[JWR Notes: Dr. Bob is is one of the few consulting physicians in the U.S. who dispenses antibiotics for disaster preparedness as part of his normal scope of practice. His web site is: SurvivingHealthy.com.)