Monday, November 7, 2016
Sunday, November 6, 2016
Christian Veterans of the Bitterroot 7 November, 2016
Prayer Breakfast: See…Judge…Act
0700 at BJ’s Restaurant
Hamilton Montana
Oh Father,
send the light of thy Son into our lives anew today. Let your presence touch
our minds and hearts with your mercy, grace, and truth. Direct our thought,
speech, and steps to the end that we may walk in your way today and always. In
Jesus Christ’s name we pray. Amen.
1. Opening - Round the Table
Individual Prayers
2. Morning Psalm: 16
3. Breakfast Reading: 2
Thessalonians 2
4. Breakfast is served
5. Breakfast Discussion Topics:
a.
News around the valley
b.
Week 34 of 52 weeks of preparation by Tess Pennington
6. Closing - Round the Table
Individual Prayers
7. Benediction
Today
walk in the power and presence of God, Father, Son, and Holy Spirit. Amen.
Upcoming Events:
0700,
14 Nov 2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 21 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 28 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0645, 15
April 2017 – March for Jesus Christ
Follow the Fellowship of Christian Veterans:
Week 34 of 52:
Essential Legumes
Ideally, in and extended emergency, many of us would prefer to be
living in a self-reliant environment where we have access to fresh foods and
meats. However, since we are preppers, we are making preparations to have back
ups for our back ups. If, for some reason, our homesteading environment isn’t
thriving, we will need to fall upon on our food pantry. Therefore, we want to
have a well-rounded pantry to meet all of our dietary needs.
Last week, we discussed essential fats
and oils to store in
our deep larder. Another layer we need to focus on for our long-term dietary
needs is a protein source capable of being stored long-term for shtf
emergencies. Legumes are the most versatile option for storable proteins. Best
of all, they are low cost and have the capacity to last a decade if properly
stored. So, why do we need protein in our regular diets?
In general, it’s recommended that 10–35% of your daily calories come
from protein. Whenbeans are accompanied with a grain source such as rice or quinoa, it
becomes a complete protein. Having protein in your diet not only provides
energy, but also creates a special form of nitrogen that the body cannot get
from carbohydrates or lipids. In the case of starvation, the body may actually
“eat itself” (called wasting) to acquire the necessary amino acids, or borrow
the amino acids from the immune system or body functions to meet its protein
needs. Beans, peas and lentils are the richest source of vegetable protein, as
well as a good source of fiber, calcium, and iron. Aside from using legumes in
the usual manner, legumes can also be ground into an alternative flour source, sprouted for a
fresh vegetable source, or made into spreads such as hummus. To learn more
about why having a protein in your shtf diet is essential, click here.
Like most of our preparedness foods, beans should be stored in the
absence of the enemies: oxygen, moisture, insects and sunlight. Beans in
their original plastic packaging have roughly about 13 servings and a shelf
life of 1 year or more. However re-packaging the dry goods in heavy duty Mylar
and/or plastic containers can prolong legumes for up to 10 years or longer!
Ensure that you have proper storage conditions or else your hard work could be
all for nothing. Beans that are improperly stored could lead to rancidity of
bean oils, color fade and an overall “off” flavor taste. To make the most of
your legume storage, consider these 5 tips:
1.
When storing larger amounts of food, plastic containers, #10 cans,
or Mylar-type bags are best for long-term food storage.
2.
If you are using one of the above long-term storage containers,
you can keep the beans in their original packaging, or remove the plastic
wrapping and pour the contents into a long-term container and properly seal.
3.
Oxygen absorbers should be used to remove oxygen from the packages
to extend shelf life and minimize off-flavors caused by oxidation.
4.
For smaller quantities of storing beans, consider using canning
jars. Ensure that the jars are stored in a dark place.
5.
Like most stored foods, colder storage temperatures will increase
shelf life. 40-75 degrees Fahrenheit is the ideal temperature range for keeping
your long-term food storage safe.
Lentils have the highest nutrition value of legumes next to
soybeans, so keep this in mind when purchasing for long-term storage. Further,
consider the cooking time that legumes require. Larger beans take more time
cooking and may require more of your fuel source to cook them. If this is an
issue, purchase smaller legumes such as lentils and split peas. They cook
faster, thus decreasing your fuel usage. Soaking beans for 6-12 hours can also
reduce the cooking time by about one half, saves vitamins, minerals and
proteins which can be lost during hours of cooking.
Those of you planning on putting away bulk quantities of beans may
want to consider finding a super store or larger scale grocery store near you.
These stores typically carry the 25 lb. bags of beans. Further, the Latter Day
Saints have food storage warehouses that usually carry legumes and an assortment
of other food related items. Check online to see if one of these LDS warehouses
are near you. By far, the larger quantity bags will be a better investment
compared to purchasing mass amounts of the smaller bags. If you want to
purchase these items online, doing a simple search for “buy legumes in bulk”
will connect you many online companies that can take your order.
Preps to Buy:
[In Quantity]
- Lima Beans, Dry
- Soy Beans, Dry
- Split Peas, Dry
- Lentils, Dry
- Dry Soup Mix,
Dry
- Chickpeas, Dry
- Black beans,
Dry
- Navy Beans, Dry
- Sprouts
Action Items:
15.
Get smart about survival and research the importance of having
certain food sources in your diet.
16.
Use the Ready Nutrition Food Storage Calculator to
find out how much protein you need to add to your storage supply.
17.
Bear in mind, daily caloric intakes are different with each
person, so research how many calories you need to stay at your optimum health.
18.
Those with special needs (such as pregnant women) are advised to
get more protein sources, so keep this in mind when purchasing.
19.
Learn how to package and store your bulk foods for long-term storage.
20.
Store your purchased products in a suitable environment where it
is not exposed to natural elements. Click here to learn about your food’s worst enemies.
Sunday, October 30, 2016
Christian Veterans of the Bitterroot 31 October, 2016
Prayer Breakfast: True Humility
0700 at BJ’s Restaurant
Hamilton Montana
Oh Father,
who dividest the day from the darkness, and turnest the shadow of death into
the morning: Drive far off from us all wrong desires; incline our heart to keep
thy law; and guide our feet into the way of peace, that having done thy will
with cheerfulness while it was day, we may, when the night cometh, rejoice to
give thee thanks. In Jesus Christ’s name we pray. Amen.
1. Opening - Round the Table
Individual Prayers
2. Morning Psalm: 90
3. Breakfast Reading: Acts 17:16-34
4. Breakfast is served
5. Breakfast Discussion Topics:
a.
News around the valley
b.
Week 33 of 52 weeks of preparation by Tess Pennington
6. Closing - Round the Table
Individual Prayers
7. Benediction
May
grace, mercy, love, and peace flow through your life and ministry all the day
long. Amen.
Upcoming Events:
0700,
7 Nov 2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 14 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 21 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 28 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0645, 15
April 2017 – March for Jesus Christ
Follow the Fellowship of Christian Veterans:
Week 33 of 52:
Essential Fats and Oils
More or less, we live a very blissful reality where strenuous
physical activity is not required. Due to this sedentary lifestyle, obesity has
become a major health factor in our country. As a result, the government and
multiple health organizations have advocated restricting fats in your diet. As
much as we would like to eliminate these fats, in a SHTF reality, this food
source will actually serve a purpose in our survival. So, why are fats so
important in your diet? How can our survival be dependent on our fat intake?
Bear in mind, a 2,000 calorie per day diet equals 67 grams fat and
75 grams protein per day. No matter how afraid we are of fats, having
substantial fat sources in our storage is vital. Here’s why:
1.
Fats are an essential component in any diet for proper vitamin
absorption. Specifically, Vitamins A, D, E, and K are fat-soluble, meaning they
can only be digested, absorbed, and transported in conjunction with fats.
2.
Fats also plays a vital role in maintaining healthy skin and hair,
insulating body organs against shock, maintaining body temperature, and
promoting healthy cell function.
3.
They also serve as energy stores for the body.
4.
Fats are also sources of essential fatty acids, which are an
important dietary requirement and also serves as a useful buffer towards a host
of diseases. (Source)
5.
The USDA suggests that about 30-35% of your daily calorie intake
should come from fat.
6.
Fats are one of the 4 Things You Must Eat To Avoid
Malnutrition.
We need to be smart about our survival. In the
article, Vitamins, Minerals, and Surviving,
the author wrote about a man who died in a survival situation living primarily
on small game:
I remember one old grizzled survival instructor who commented
about the victim, “He starved to death on a full stomach.”
The instructor went on to say that the man might have survived, if
he had the guts, if he had only known more about nutrition, “A rabbit is a lean
critter. Not much fat on ‘em and a man in a survival situation needs fat and
oils. See, that man was only eating the lean flesh of the animal. He discarded
the other parts that may have kept him alive. If he had eaten the contents of
the rabbit’s stomach, which contains essentially green leafy grasses, (vitamins
B, C, E), the rabbits eyes (which contain salt), along with the liver, heart,
and kidneys (which contain vitamin A), as well as other vitamins, he might have
made it. I suspect he just plain didn’t know about it. Or, he didn’t like the
idea of eating a critter’s innards. Keep in mind, in a prolong survival
situation protein along won’t keep you alive”
Best Types of Fats to Store
- Infant formula – The oil content in this food source
makes it a viable choice for a shtf fat source. An unopened can of
powdered infant formula has a shelf life of 12 months. Once a can of
formula has been opened, it should be used within a month and then
discarded.
- Ensure – This supplement drink has 6 grams of
fat, which provides your body with 9 percent of the recommended daily
intake. The powdered version of Ensure will last longer than the pre-made
drink. Plan on a can of powdered Ensure to last the same as a can of
infant formula, which is roughly about 12 months.
- Oil – The plant based oils are best to
store in your emergency supplies. A light colored oil, such as vegetable
or olive oil can last up to a year, if stored properly. Once it’s opened,
the oil could turn within a matter of weeks or months depending on how it
was processed and the storage environment.
- Peanut butter – Any type of butter made from
nuts is a healthy source of fat and if stored properly can last up to 12
months.
- Nuts and seeds – Because of the high oil content in
nuts and seeds their shelf life is usually affected. Nuts and seeds
typically last about 12 months.
- Crisco – With a shelf life that ranges
from 2-8 years, this fat source is the longest lasting. That being said,
it is probably the most unhealthiest of the choices.
- Mayonnaise – Mayonnaise has a relatively
short shelf life of 6 months. Therefore, if you plan to stock up on this,
ensure that it is frequently rotated in your food supply.
- Salad dressing
– Salad dressing
lasts anywhere from 9-12 months.
- Canned meats – Some canned meats, such as spam, fish
and canned ham can also provide an adequate source of fat for your
survival diet. Due to the high salt content of some of these canned
meats, they have a relatively long shelf life of anywhere between 2-5
years.
- Chocolate – Although chocolate is considered
a high-calorie, high-fat food, it does provide some health benefits as
well. Most of the studies done used no more than 100 grams, or about 3.5
ounces, of dark chocolate a day to get the benefits. Studies have shown
that dark chocolate lowers blood pressure and cholesterol levels as well
as provides more antioxidants than blueberries. A chocolate has a shelf
life of 12 months, however, if the chocolate is repackaged in Mylar or
stored in a plastic container, it could last much longer.
Storing fats are good for short-term emergencies, however if you
are planning for extended or long-term emergencies, it is advised to get your
fat sources by natural means. The following list are fat sources that one
can get living in a homesteading environment and most importantly, your health
will be far better off:
- Whole Milk – Milk from animals can provide
essential fat to our diets, and can also be used for cooking, making
cheeses and other dishes.
- Eggs – Eggs have 5 grams of fat per egg. I
am including this in the list as I believe that fresh eggs would provide
an adequate amount of calories, protein and fat if consumed on a regular
basis.
- Fatty fish – If you have a water source on your
property, consider stocking it with a fish source. Many homesteaders have
found great success in stocking their ponds with : Tilapia, Channel and
Blue Catfish, Hybrid Stripers, Largemouth Bass, Trout, Bluegill, and
Freshwater Shrimp. Other sources of fatty fish are: salmon, tuna,
mackerel, herring, trout, and sardines. Ensure that you have fishing gear
to get those fish with.
- Fresh animal
fats from animals. Livestock, wild
animals can be used as a source of fat. These natural fats can be
rendered for other uses or preserved through canning to have a natural
source of fat on hand.
- Nut trees – Look for the dwarf variety of nut
trees (and fruit trees). Dwarf trees bear their fruit earlier than the
standard varieties, and can produce higher yields in a shorter period of
time. They have also been known to be more adaptable. Mother Earth News
has a great article if you are interesting in learning more.
- Fruit trees – Specifically avocado and olive trees
provide a substantial amount of healthy fats for the body. Obviously, the
following examples are region specific and prefer a Mediterranean-like
climate, however check with the USDA zoning map to see if you can can plant
them in your area. Living in the coastal South, I have seen many
gardeners who have grown avocado trees.
To learn more about these different sources of fat, click here.
In an amazing homesteading reference, The Encyclopedia of Country Living by Carla Emry, she indicates that fat
can also be used as a preservation method:
“The fat seals the air out… After slaughtering a hog, the fat was
rendered into lard. Those cuts of the hog that were not cured for smoking, or
made into sausage, like the shoulder, were fried. While still hot, these slices
of pork steak were preserved through the winter by larding . In a large crock,
layer on layer of the fried steaks was covered with hot lard. This meat was
then used through the winter by scraping the lard off each layer. The amount
necessary for a meal was removed and reheated. The used lard was reused in pies
or other baking or cooking and ultimately for soap.”
To conclude, in a SHTF reality our diets will be very different
from how they are today. Our activity levels will be centered around physical
activities to promote our survival and as a result, our diets should reflect
those changes. Continuing to have fat in the diet can help physiologically, as
well as psychologically. Ensure that you have incorporated enough fats into
your survival supplies.
Sunday, October 16, 2016
Christian Veterans of the Bitterroot 17 October, 2016
Prayer Breakfast: True Humility
0700 at BJ’s Restaurant
Hamilton Montana
Oh Father,
you have sent Jesus to show us how to live. Grant us the power of your Holy
Spirit so that we may follow him in faithfulness all the days of our lives. In
Jesus Christ’s name we pray. Amen.
1. Opening - Round the Table
Individual Prayers
2. Morning Psalm: 139
3. Breakfast Reading: 13:1-10
4. Breakfast is served
5. Breakfast Discussion Topics:
a.
News around the valley
b.
Week 32 of 52 weeks of preparation by Tess Pennington
6. Closing - Round the Table
Individual Prayers
7. Benediction
Live
today in Christ’s presence, remembering he is near and will sustain you as you
serve in his name. Amen.
Upcoming Events:
0700,
24 Oct 2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 31 Oct
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 7 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 14 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 21 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 28 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0645, 15
April 2017 – March for Jesus Christ
Follow the Fellowship of Christian Veterans:
Week 32 of 52: 1
Month Supply of Food (List 2)
Investing in food is similar to investing in an insurance policy.
Food storage, just like insurance plans, allow you to invest a little time and
money each month, in order to fall back on a safety net when you need it the
most. You might even say food storage is more fruitful, because you can reap
the benefits of your food throughout the year. My family and I are still living
off of dry goods that I first stored three years ago. Since that time, I have
noticed food prices increase considerably and am thankful for the forethought
in investing in my family’s well being. Did we have to sacrifice and forgo
certain luxuries, yes. But that initial investment of food has paid off and
gives me a sense of relief to know that I made a decision to benefit my family
for years to come.
One of the golden rules of prepping is “it’s better to be over
prepared than under prepared.” A great prep, therefore, would be to ensure your
family has the right foods stored to maintain a healthy diet in an emergency.
Stock up on food with essential nutrients to maintain body functions: proteins
and carbohydrates, fats for energy, as well as foods that are not high in salt
(the more salty your food is, the more water you will drink). To calculate how
many calories you will need in your diet, click here.
Those who are thinking of solely investing in canned goods
could be surprised at the amount needed and expense of such an investment. Keep
in mind that on average, one person’s rations of canned goods for a month is
equivalent to:
- 20 cans of
canned meat
- 34 cans of
canned vegetables
- 26 cans of
canned fruit
Many of us do not have adequate storage space, therefore consider
other foods that can help to supplement the dietary concerns of the family as
well as provide variety. A food storage calculator can be of help in this process.
Take notice of the canned items or pre-packaged foods you typically buy and
pick up a few extra the next time you are at the store. Stock the same food
items you normally eat. Buying food you don’t normally consume is one
of 8 Rookie Mistakes made
by preppers. To read more tips of which types of foods to purchase for your
food pantry, consider reading the 10 food pantry considerations.
Since we are concentrating on preparing for extended emergencies,
we must anticipate and prepare for the scenario that our stored food supplies
could dwindle. This could occur from improper food storage calculations,
survival garden difficulties, or dry good depletion over time. In Week 18 of this
preparedness series, we started learning different skills to preserve your
perishable food storage for future use. Food dehydration happens
to be one of the easiest ways to preserve food for long-term storage.
Nutritious snacks can be made from dehydrating fruits, vegetables and meat. Dehydrated soup mixes can
also be made for families on-the-go or can be added to bug out bags or emergency vehicle supplies. Canning foods is another
suggestion to preserving food. Because the food is canned at the plants’ peak
prime nutrient content, they will retain most of their nutritional
content, if not gain more nutrients from the canning process. Canned food will
keep 12 months or longer in some cases. Start learning these essential skills
today in order to be more self reliant in emergency situations. The more you
practice, the more confident you will feel in your abilities.
Can you imagine the nightmare of living through an extended
emergency? Being prepared can put you way ahead of the game. While many who are
unprepared for disasters will be battling to find a way to meet their basic
needs, being prepared can keep your mind on what matters most: your family’s
well being.
Preps to Buy:
- Dehydrated
vegetables and fruit
- High energy
snacks (trail mixes, peanut butter, whole wheat crackers, etc.)
- 2-gallons
cooking oil (plant based oils lasts longer)
- Bulk quantities
of canned vegetables, fruit, meat and soups
- Monthly dry and
packaged goods (pastas, pasta dinners, rice dinners, cereal, dry oats,
etc.)
- Bulk quantities
of baking goods such as baking powder, baking soda, yeast, salt, vinegar
(white and cider vinegars), corn meal
- Tea and coffee
– 1 box with 16 bags or 1 (2-ounce) jar instant coffee
- Drink mixes
- Emergency food
bars
- MRE’s
- Specialty foods
for those with special diet concerns
- Pet food
Action Items:
16.
Begin practicing dehydrating different types of fruits, vegetables
and meats to feel confidant in this skill set.
17.
Remember to take into account the calories and nutrients your food
storage will provide you.
18.
Store any special diet needs along with your existing food supply.
19.
Don’t forget to include pet supplies to your emergency food
storage. You’re furry friends want to eat too!
Sunday, October 9, 2016
Christian Veterans of the Bitterroot 10 October, 2016
Prayer Breakfast: Servants of
Christ
0700 at BJ’s Restaurant
Hamilton Montana
Oh Father,
grant that those who worship you this day may present their bodies as a living
sacrifice, holy, and acceptable to you. By the power of the Holy Spirit make us
strong to fulfill our ministry this day. In Jesus Christ’s name we pray. Amen.
1. Opening - Round the Table
Individual Prayers
2. Morning Psalm: 71
3. Breakfast Reading: 2 Corinthians
4:1-6
4. Breakfast is served
5. Breakfast Discussion Topics:
a.
News around the valley
b.
Week 31 of 52 weeks of preparation by Tess Pennington
6. Closing - Round the Table
Individual Prayers
7. Benediction
May
the Lord make you strong to do the work of ministry. Amen
Upcoming Events:
0700,
17 Oct 2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 24 Oct
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 31 Oct
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 7 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 14 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 21 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 28 Nov
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0645, 15
April 2017 – March for Jesus Christ
Follow the Fellowship of Christian Veterans:
Week 31 of 52:
Inventory Management
Keeping your preps organized can be very challenging to say the
least. Most of us do not have ideal storage areas and are putting our
preparedness and food supplies in every free nook and cranny that is available
to us. If you’re not careful, this can lead to an unorganized mess. However, in
order to know how much you have and how much more you need, you must to be able
to account for it. The reality of this situation is if you are ever truly in an
emergency, you want these preparedness items and equipment to be accessible and
easy to find when you need it the most.
There is no clear cut way to store preparedness supplies. Some
store their like preparedness items in groups (i.e. stored foods, tools,
equipment, tack and household items), while others store them according to need
(baking needs, short-term food supply, long-term supply, etc.) Whichever way
you choose to organize, ensure that the area chosen is free from natural
elements and insects. This also helps reduce other pest issues. The best way to keep track of your preps is with
a master inventory list. Here are some suggestions for organization and for
creating a Master List.
Organizing the Storage Area:
- Take out all
your preparedness items from the area they are being stored in.
- Thoroughly
clean the area you are storing your preparedness items and food.
- Ensure that the
area you are choosing to store your food is free of the enemies(natural elements and insects).
- Label each
container, bucket, tub or package with it’s contents, pack date/year and
any necessary instructions.
- Assign
locations in storage area helps to keep items more organized (Med.
Supplies, Baking, Sanitation, Breakfast, Canned Goods, etc.).
- Grouping items
that are used together can be convenient. For example, keep baking
needs such as flour, sugar, baking soda, salt, etc. next to one another
for easy access.
- Place goods
with the longest expiration date in the back and work forward to the
closest expiration date.
- Systematically
rotate and organize your storage.
- Food storage
inventory should be checked every 6 months to make sure that food items
are properly rotated and are used within their expiration date.
Creating a Master List:
- Use Excel or a
spreadsheet software program to better organize and categorize your
preps.
- List
everything! Nothing should be exempt from your inventory list.
- Add the
location of where the prep items are stored.
- Alphabetizing
the list and including the location of where it is stored can be helpful
when you’re in a pinch.
- Store your
Master List in your Emergency Binder.
As you have found in the last 30 weeks, preparedness involves
acquiring a lot of gear, tools and food. Knowing what you have, how much
you have and where to find it is imperative in keeping track of your
preparedness supplies.
To learn more tips for organizing your emergency preps, click here.
To find out how to better inventory your preparedness supplies, click here.
Action Items:
15.
Take all of your preparedness items out of the storage area and
thoroughly clean the area.
16.
Organize your preparedness supplies.
17.
Develop a master list of your inventory supplies.
18.
Store the master list in your Emergency Binder.
Preps to Buy:
- Three Ring
Binder (the larger the better)
- Dividers
- Printer Paper
- Highlighter Pen
(optional)
- Printed Out
Information
- Pens
- Labels
- Plastic
containers or bins or under bed storage containers
- Shelving units
Sunday, October 2, 2016
Christian Veterans of the Bitterroot, 3 October, 2016
Prayer Breakfast: A Friend of
Souls
0700 at BJ’s Restaurant
Hamilton Montana
Oh Father,
you who are the source of our life, strength, and ministry. In your presence
alone we find help, hope, and life. Send us from this hour as a healing
reminder of your love to all whose lives we touch this day. In Jesus Christ’s
name we pray. Amen.
1. Opening - Round the Table
Individual Prayers
2. Morning Psalm: 103
3. Breakfast Reading: Hebrews 8:1-12
4. Breakfast is served
5. Breakfast Discussion Topics:
a.
News around the valley
b.
Week 29 of 52 weeks of preparation by Tess Pennington
6. Closing - Round the Table
Individual Prayers
7. Benediction
May
our Lord Jesus Christ himself, and God our Father, who loved us and in his
grace gave us unfailing courage and a firm hope, encourage you and strengthen you
to always do and say what is good – 2 Thessalonians 2:16-17
Upcoming Events:
0700,
10 Oct 2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 17 Oct
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 24 Oct
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0700, 31 Oct
2016 – Christian Veterans of the Bitterroot Prayer Breakfast
0645, 15
April 2017 – March for Jesus Christ
Follow the Fellowship of Christian Veterans:
Week
30 of 52: Nutrition and Exercise
Each emergency provides us with its own set of unique challenges.
One aspect of emergencies that is always present and yet one we tend to
overlook is the fact that we must adapt to the physical challenges an emergency
presents. Some may find themselves chopping more firewood, or scaling rooftops
or bending over more while gardening, thus putting more stress on the back. In
any case, if your body is not prepared to handle this influx of physical
activity, you will be more susceptible to injuries and strain.
The term “survival of the fittest” is not just a phrase someone
coined to describe the evolution of organisms who best adapt to the
environment. In a survival sense, those who are the fittest will have the
greatest chance of surviving. Our bodies were not designed to sit stagnant at a
desk for 8 hours a day. We have large muscular systems that were created to
help us maintain a physical activity level. Yet, we have been conditioned to be
sedentary due to our jobs, and ease of transportation. How do you think you can
survive if your body is not conditioned to make it?
Here’s another scenario, say you and your family have made the
decision to bug out of the city. If you have not conditioned your body to
hike with multiple pounds of gear strapped to your back, then you will a very
difficult time bugging out. Lugging around extra pounds on your body on top of
all the gear you have in a bug out scenario will quickly wear you out, could
potentially cause an injury and even put you in harms way. Therefore, we must
begin preparing the body now for those physical activities we may find
ourselves in. Here are a few changes to consider:
You are what you eat – Make healthy snacks ahead of time to avoid
binge eating. When you are ready for a more dramatic change, get rid of your
weaknesses (junk food, sodas, ice cream, chips, etc) and begin incorporating
more healthy meals into your diet. To learn more about healthy eating habits,click here.
Drink lots of water. We all know that water helps your body and
organs function properly, so start drinking more water. It really does a body
good.
Bring on the protein. Adding more protein into your diet helps
rebuild muscles that are torn from exercising. It also provides with more
energy.
Strengthen your muscles,
especially those in your back by stretching exercises such as yoga.
Cardiovascular activities are also a great way to strengthen muscle groups and
lose the extra pounds.
Stretch regularly – Stretching promotes blood circulation,
strengthens and elongates muscles. Stretching before any type of activity can
assist in preventing injuries from occurring.
Create muscle memory. Any
activity you believe you will be doing in an emergency situation, begin
practicing in order to develop muscle memory. You want your body to be able to
fall back on what it knows and what it is used to doing when an emergency
occurs. This “second nature” response is very beneficial in an emergency
situation.
Take your vitamins. Vitamins have a beneficial effect on the body
and also help build stronger muscles as well as assist in building the immune
system.
Stop the bad habits. Make a commitment today to stop consuming
anything that is harmful including alcohol, tobacco products, and harmful drugs
and substances. You do not want to be dealing with withdrawl symptoms during an
emergency.
Personally speaking, I dusted off my elliptical machine last year
and began incorporating an exercise program into my daily life. My goal was to
prepare my body physically for working outdoors. When I began, I could barely
do 20 minutes at the lowest setting. The more I continued, the easier it got
and I have worked myself up to 45 minutes/ 2-3 times a week. I have also
included doing yoga to further strengthen my muscles. What I did not realize is
the largest change I noticed wasn’t the sweat equity, but I became more aware
of what my body needed. Another great reward was the increased energy that I
had. With three kids, a busy lifestyle and my homesteading hobbies, I needed
all the energy I could get; and spending time on the elliptical gave me that
much needed energy boost.
What you may find after incorporating physical exercise and
stretching is that not only will you begin a physical transformation, but your
mind and spirit will transform as a result of making healthier choices. Being
physically well is realistic and a very important aspect of preparedness. Peter
Holy, CEO of 123 Feel Better Company suggests that, “A physically
healthy person is someone who strives to do all that they can to maintain their
body at the optimum level of functioning both in times of sickness and good
health…Total health reaches far beyond Physical Wellness, but adequate Physical
Wellness provides a good foundation for a whole and complete life.”
Action Items:
1.
Start an exercise routine and make a commitment to do at least 10
minutes a day of physical activities and gradually build up when your body gets
used to the workout.
- Begin a daily vitamin regimen.
- Plan healthy meals before you go grocery shopping
and stock up on healthy snacks such as fruits, vegetables, seeds and
nuts, trail mixes, eggs, yogurt, etc.
- Always stretch your muscles before doing any type
of physical activity.
Preps to Buy:
- Speak with a
wellness advisor or physician about what your physical exercise plans are
and short/long-term goals. See if they can give you any pointers.
- Buy any
exercise equipment needed for your exercise regimen.
- Begin
purchasing foods that will enhance your health. Some super foods to
consider can be viewed here.
- If you plan on
hiking outdoors, consider a good pair of hiking boots. More information
can be viewed here.
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