Posts Tagged With: optimal health

Best Prepper Practices: Add a 4th B to Your 3 B’s

by Todd Walker

Best practices exist in all endeavors –  sports, business, education, and… preparedness.

Best-Prepper-Practices-Add-a-4th-B-to-Your-3-B's

“Best” practice (BP) is used to describe a method that has consistently produced superior results over time compared to techniques yielding lessor outcomes. Methods of Doing the Stuff should change with new discoveries and better techniques.

Pleeeese, try to leave egos at the door to avoid holding on to less than best practices.

Ask ten preppers for their best food storage practice and you’ll likely get 11 different opinions. We’re an opinionated lot. No problem with opinions. But opinions are highly subjective. The aim here is to discuss stuff proven to work and can be applied by novice and experienced preppers.

Keep in mind that BP’s can and should be individualized to fit your situation. For instance, I don’t eat wheat and grain products. On rare occasions that I eat a slice of pizza, my body pays dearly. I store food that I eat now. Whatever your diet, some food storage is a best practice for preparedness.

Again, practicing the best method for Doing the Stuff of preparedness is our purpose here. We’re not covering all Best Practices in one post. We’ll discuss the first one today… the 4th B.

A good a place to start is at the beginning…

Discovering the online “prepper/survivalist” movement 7 years ago, I realized that I was one and had been for most of my life. I’d just never known what label to paste on the stuff I was doing. I’m still unsure. Maybe it’s my hatred for labels.

Labels aside, there are trillions of bytes of information floating through the preparedness community. At last count, I’ve devoured 2.39% of that mountain of data. I chew on the hay and spit out the sticks.

Searching for hay to chew on, I rarely find survival and prepper blogs mention health and fitness in their apocalyptic lists. This needs to change. I mostly find beans, bullets, and band aids – and lots of shiny objects to collect. DRG and I do a fair amount of stuff collecting too.

But…

Two years ago Dirt Road Girl’s cancer destroyed our best practice paradigm. Today, our #1 concern is staying healthy… in a sustainable fashion. This post was partly inspired by Dr. Dan Stickler (PaleoDoc) and his SurvivalBlog post when he stated…

“I would like to see the 3 Bs change to the 4 Bs: Beans, Bullets, Band-Aids, and Body.”

Being able to use the other 3 B’s depends on how well we develop the 4th B… your Body. You’ll never regret focusing on the 4th B as a prep!

Best Practices to Build Your Body

1.) Destroy the Food Pyramid

Pyramids are built by slaves.

80% of your body composition is determined by what you eat. The obesity epidemic in America is directly linked to our government food pyramid. The problem is compounded by nutritional “experts” recommending food that the human body was never meant to consume.

Here’s a chart showing how the obesity epidemic is fueled by High Fructose Corn Syrup.

cornsyrup

Is your pantry filled with HFCS? Read my post on how dropping the F-bomb could save your live.

Owning years of stored food, guns, water filters, first aid supplies, and bug out bags won’t be of much use if you’re body shuts down from chronic disease.

Type 2 diabetes or high blood pressure may “run” in your family. That fact doesn’t have to sentence you the same “fate.” There’s a better way…

Leave SADisease Behind 

  • Develop a lifestyle of eating what your body needs. Conventional nutritional wisdom promotes the Standard American Diet (SAD – Processed foods, sugar, High Fructose Corn Syrup  – chemically created sweetener with little to no whole foods). Our bodies aren’t designed to ingest SAD stuff. SADiet leads to SADisease.
  • Stop counting calories! A calorie restricting diet is one more stressor your body and brain can’t afford. Starve your body and your brain goes into survival mode… to store fat.
  • Eat real food. Processed stuff imitating food leaves you overfed and under nourished.
  • Perimeter shopping. The interior isles of your grocery store are filled with boxes, bags, and cans with labels. You can try to pronounce the chemicals resembling food on the package only if your food has labels. If you can’t pronounce it, avoid it. Adopting this simple strategy alone can transform your health.
  • Nourish your noggin. Eat these excellent brain foods: Eggs – the yellow yolk are high in protein, fat, and other essential vitamins and minerals. Fish – your brain is 60% fat. Feed it high quality, wild caught, oily fish for an Omega-3 feast. Nuts – excellent for your grey matter. Check out the Brain Pyramid here.
  • Get to know your local farmers. Find farmers who produce naturally raise grass-fed animals, free-range poultry, and non-GMO fruits and vegetables.

Here’s a few resources to help you locate local food producers:

  1. Eat Wild
  2. Local Harvest
  3. Locally Grown

If you’d like, you can read more my nourishing thoughts here.

2.) Functional Fitness

Functionally fit means having the ability to be physically useful in everyday life and emergencies. This simply means be strong to be useful… or Be ready to go when the SHTF. 

Doing a set of B.O.B. pushups.

Doing a set of B.O.B. push ups.

Being active and exercising are different. Both are important in becoming functionally fit.

But here’s the distinction…

Exercise should be performed in brief, intense sessions with a purpose in mind. Walking the dog, hiking, cycling, and chasing your 2 year-old is not exercise. These activities fail to meet the requirement of brief and intense. You may be thinking I haven’t met your toddler!

You’re right. I haven’t.

These are all activities that keep you moving and helps pump toxins out of your body – an important part of optimal health. Do activities you enjoy that keeps you moving regularly a minimum of 2 hours per week.

Workout Hacks

More exercise doesn’t mean better. Whether exercising at a gym or not, you should learn hacks that save time and pain while maximizing benefits. Don’t have time (or money) for a gym membership? Me either… but I manage to stay fit.

Here’s my top shortcuts to functional fitness:

a.) Use your body weight: An intense, short session of push ups, squats, and pull-ups works all muscle groups. Lifting heavy stuff adds lean muscle mass – very important for those of us on the backside of 40. Another plus is that you can lift your body weight most any place. No gym required. (1-3 times per week)

b.) Max Out (Sprint): Skip your long slow run and do a 10 minute sprint session. You’ll only need to do this once every week to ten days. Your done in 10 minutes or less. My advise is to take it slow and build up to max effort.

c.) Keep moving at a slow pace: This one goes back to being active; hiking, walking, dancing, swimming, and chasing your toddler. (2-5 hours per week)

d.) Be consistent: Practice doing the stuff for your body – Splitting firewood without hydraulic machinery, carrying heavy stuff (safely), taking the stairs (with leaps and bounds), walking a mile with your bug out bag, etc. 

e.) Be safe: Consult your physician before starting a new program. Learn proper technique. Monitor vital signs like blood pressure, heart rate and breathing. 

If you made it to this point in the article, there’s hope no matter the condition of your body. Even if the term “push-up” automatically means the frozen push up treat in your mind, no worries, you can redesign your body and survivability with simple lifestyle changes. I said it’s simple, not always easy. But totally worth the effort!

Is adding the 4th B on your Best Practices radar? If so, we’d like to know how you’re doing the stuff for your body. 

Keep Doing the Stuff!

Todd

P.S. – You can also connect with us on TwitterPinterestGoogle +, and our Facebook page. The Doing the Stuff Network community can be found here: PinterestGoogle +, and Facebook.

P.P.S ~ If you find value in our blog, DRG and I would appreciate your  vote on the “Top Prepper Sites“! You can vote daily by clicking here. Check out all the other value-adding Prepper Sites while you’re there. 

Thanks for sharing the stuff!

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Categories: Doing the Stuff, Functional Fitness, Preparedness, Real Food | Tags: , , , , , | 13 Comments

Primal Prepping: Reprogram Your Genes and Health

Reading my daily dose of SurvivalBlog.com, I found what I’ve been looking for since 2010. I discovered SurvivalBlog.com in ’07 and read it daily pretty much. Three years ago I discovered primal/paleo lifestyle through an article on LewRockwell.com by Karen De Coster. After reading Mark Sisson’s book “The Primal Blueprint“, I changed my lifestyle and lost 50 pounds, improved my health, and looked good naked again🙂

That may not be your “stated” goal, but it can happen.

My dilemma in my preps started after going primal. The prepping community promotes grain-based diet and food storage. While I don’t disagree that they’ll get you through emergency situations, we’re not designed to live on grains. Then I read Dr. Dan Stickler’s post today over at SurvivalBlog.com and got happy. It’s unconventional wisdom that really worked for me. I recommend this lifestyle highly!

Dr. Stickler, The Paleo Doc, can be found here.

Full article from SurvivalBlog.com:

I first began prepping about two years ago so I am fairly new to this.  In those two years I have been fairly aggressive with my education and training on the topic with much of my real world education coming from reading blogs.  I have found an area where there is a great deal of misinformation and limited preparedness so it has prompted me to address this topic since it is the one area where I possess a skill set that I can share.  The topic is healthcare after the SHTF.  I think it is difficult for any of us, especially in America, to understand how so many aspects of our health we may be taking for granted.  I can honestly say that I was in the same boat which is a sad statement considering the fact that I am a physician.

To give a little background as a lead in; I worked as a general and vascular surgeon for about 10 years after I finished residency.  A little over two years ago I walked away from that to focus on nutrition, fitness, and wellness counseling.  There were many reasons for this change, lifestyle being a big one but more importantly I came to understand that we were no longer practicing medicine but rather pharmacology and surgery.  I found that training people to modify lifestyle was the best defense and prevention strategy and this certainly applies to prepping.

I will be focusing on four topics:

  • Optimizing your health
    • Nutrition
    • Fitness
  • Healthcare skill sets
  • Water and hygiene
  • Healthcare supplies

Optimizing your Health

Health should be viewed as a spectrum with chronic disease at one end, disease-free in the middle, and optimized health at the other end.  Think about where you would want to be and whom you would want in your survival group should the SHTF.

In reading through the various prepper and survival blogs, I see so many people that are unhealthy and they do not hesitate to talk about it.  I would be worried if I were in this situation or if I had to rely on this person as an essential link in my support group.  Stocking up on medications may help but what happens when they run out or expire?   Will you live to take advantage of all your amazing preparations or will they be taken from you?  The solution is to get out of the chronic disease end of the spectrum and get as close to optimal health as possible.  I treat and resolve chronic disease every day by basically changing one thing: lifestyle.  This means nutrition and fitness.  You just have to understand that chronic diseases such as Type II diabetes, high blood pressure, and most high cholesterol are actually just symptoms of a poor lifestyle, you fix that, and you fix the problem without medication.

Nutrition is the key to good health; the problem is there is way too much misinformation out there as to what constitutes good nutrition.  What I am about to say will make most prepper gasp, but let me explain.  Get rid of all grains from the diet!  Now, that said, I do store grains but I do not currently eat them, they are reserved as emergency foods only.  You may now be asking, “where does this insanity come from?”  Well the answer is biochemistry and anthropology.  We are and always have been physiologically hunter/gatherers and grains were not a part of our natural diet.  Our bodies function best and experience the most positive effects from a hunter/gatherer style diet.  I am not asking you to immediately take my word for it just because I have a few initials at the end of my name, but I do ask that you try this challenge – give up all grain, bread, pasta, rice, crackers, chips, pretzels, popcorn, sweets, etc., for one month and see how you feel.  You will eat only meats, eggs, vegetables, fruits, and nuts during this time and eat all you want.  You will experience amazing results.  Since I do have limited space here to go into all the details, I have provided a link to a video on Vimeo to help explain my approach to this diet: Functional Nutrition.

Other good sources of information are the books The Paleo Solution: The Original Human Diet by Robb Wolf and The Primal Blueprint by Mark Sisson.  Sisson also has a great web site at MarksDailyApple.com.  Good nutrition is 80% of a healthy lifestyle, it is the base of the pyramid of health and without it you cannot develop optimal health.  I am not promoting some agenda here or trying to sell some magic snake oil, all I can tell you is that I have been utilizing this diet in my clinical practice for years and the health transformations and the disease resolutions I have witnessed are amazing.

Another aspect of optimal health is fitness.  It is a necessity in survival and should be an integral part of any preparation regimen.  Everyone seems to prep for food, medical and self defense but another aspect of preparation is your body.  I would like to see the 3 Bs change to the 4 Bs: Beans, Bullets, Band-Aids, and Body.  Your level of fitness will be directly proportional to your chances of survival so you need to train the right way.  Bottom line – lift heavy stuff and run fast.  What I recommend is functional fitness and you do not need a gym for this.  Functional fitness means training the body to be able to do the necessary things in life well and remember, life will be substantially different if society fails.  If you have weights available, then lift heavy – squats, cleans, military press, rows.  Add push-ups and pull-ups.  Chop and carry wood, dig ditches, and run sprints. The book The Primal Blueprint that I mentioned has some good functional training advice and workouts.

Healthcare Skillsets

The practice of medical care could change dramatically in this scenario.  Physicians and nurses currently practice with the aid of technology, sterile environments, a slew of available instruments and specialist referrals.  EMTs and paramedics are trained in stabilization and transport.  Despite my surgical training and experience, my experience in a level 4 trauma center and having been an Advanced Trauma Life Support instructor, I would have little skills to care for people in a post-apocalyptic scenario.  That was until I began studying wilderness medicine.  Wilderness medicine training is available for health care providers (EMTs, paramedics, nurses, and physicians) and what makes this different is that you have to diagnose and more importantly TREAT in the field without the benefit of technology and transport.  In TEOTWAWKI scenario things like minor wounds, burns, blisters, and fractures become potentially life-threatening emergencies. I never realized all this until I took a Wilderness First Responder course offered by NOLS (National Outdoor Leadership School) and I feel that this is an absolute necessity for someone in your group.  We should all know how to properly clean and care for wounds, close lacerations, treat a burn, splint and reduce fractures and dislocations in situations where we do not have the luxury of modern technology.  Now this course will not make you the Dr. House of the TEOTWAWKI but it will give you the basis to build from and a level of comfort in dealing with many of the issues you may encounter.  You should still have access to someone with advanced medical training.

Water and Hygiene

Wilderness medicine gets you thinking about things we take for granted like water or hygiene.  In the wilderness, clean water is your best friend.  Even sparkling clear mountain spring water can be full of protozoa and bacteria so boiling or filtration is essential.  What kills more people worldwide?  Infectious diarrhea.  This is also one of the number one debilitations in the wilderness along with food poisoning related to poor food prep hygiene.  It is also important to remember that filtration will not get rid of viruses, so in the face of a viral outbreak if the water supply gets contaminated, you will need a chemical disinfectant as well.  Iodine and/or chlorine will work well for this added safety.  We need to look at the health care issues faced in the third world countries in order to fully understand what we need to prepare for should the worst case scenario occur.

Healthcare Supplies

First thing to remember here is that it will do you no good to stock up on supplies that you have no skill or knowledge to use.  When I design and stock kits for people, I always find out what abilities they possess first.  You also have to determine what size group you want to prepare for and the environment where the kit will be needed.  I typically see a need for three types of kits and a stock of supplies on top.

Kit #1: Basic field kit.  This kit needs to be compact and lightweight but still be supplied to cover you for a 1-5 day trip away from your Bugout Location (BOL) for 3-4 people.  This should cover everything for stabilizing illness or injury long enough to get you back to your BOL.  This is the kit that I keep in my Bugout Bag (BoB) and I take hiking or camping.
Basic contents:

  • Sterile and non-sterile gloves
  • Facemasks with eye protecting, also antiviral mask
  • Thermometer
  • Ace bandage and scissors
  • Various quantities of different size sterile gauze and gauze rolls
  • Field surgical kit and sutures
  • Variety of medical and athletic tape
  • Moleskin for blisters and second skin for burns
  • Opsite or other occlusive dressing
  • Steristrips and benzoin for wound closure
  • Small vial of povidone iodine or betadine
  • Bacitracin and Cortisone
  • Thermal reflective blanket
  • SAM splint
  • Eye pad
  • Large irrigation syringe
  • Several cravats
  • Quikclot or Celox trauma bandage
  • Pen light
  • Emergency resuscitator pocket facemask
  • Ibuprofen, aspirin, Benadryl, and various antibiotics

Kit #2: Advanced Home Kit. This is an advanced medical kit for the home or BOL.  It contains all the above items from Kit #1 just larger quantities, plus:

  • Stethoscope and BP cuff
  • Fiberglass casting wrap
  • Greater variety of surgical items
  • Lidocaine, needles, and syringes
  • Battery operated cautery device
  • Skin stapler
  • Greater variety of antibiotics and other prescription meds
  • Emergency cricothyrotomy kit

Kit #3: Advanced Trauma Kit.  Now this kit would be mainly for people with advanced medical training or military field medics.  I keep this is a STOMP bag and it weighs about 40 pounds.  It is basically a portable trauma bay with advanced surgical instrumentation, major wound treatments, airway control, etc.

My recommendation is to train each person in your group in the basic medical skills and have each carry a basic kit.  Many prep groups run drills for defense and bug-out but few run through medical scenarios and these are the most likely issues that they would encounter.  Each group or family should have someone in charge of medical and it should be their responsibility to train the others.

So our best course of action is prepare and prevent.  Prepare by optimizing each individuals health, have the training necessary for your environment, and have the appropriate tools and knowledge in order to act.  Prevent by obtaining/maintaining optimal health, recognizing and understanding the risks of your environment, practice good hygiene, and utilize adequately filtered water.

 

Categories: Food Storage, Natural Health, Preparedness, Real Food | Tags: , , , , , | Leave a comment

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