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Minutes a Day: How Stretching Improves Your Physical Wellness

Minutes a Day: How Stretching Improves Your Physical Wellness

Stretching is a form of gentle massage for your major muscle groups and important to do before you exercise for the same reasons. It oxygenates the muscles you’re going to use, and at the same time prepares those muscles prior to doing work with them. #ReadyNutrition #PhysicalWellness

Stretching in an instinctive movement and one we see in not only our physical behaviors but in the observation of animals. Looking more closely at our domesticated pets, we see this as a biological response that is ingrained in animals. As a result, they are more agile predators, with better balance and better muscular coordination.

Why is this movement ingrained in animal’s natures?

Stretching is a form of gentle massage for your major muscle groups and important to do before you exercise for the same reasons. It oxygenates the muscles you’re going to use, and at the same time prepares those muscles prior to doing work with them. This will prevent tearing or injuries. That in itself is worth the effort! You stretch before your workout, and after the workout is completed. Stretching will help with your flexibility and will also aid you in offsetting any muscular soreness post-workout.

Don’t become confused: stretching is not the same as warming up or cooling down, but you can combine elements of stretching with both of those to obtain good results. The flexibility portion is very important as well. There are two types of stretching you should be aware of.

  • Static stretches involve flexing or extending the body part and enabling the stretch to occur gradually and carefully.
  • Dynamic stretching is more akin to what we talked about with waking up in the morning…a combination of stretching, extension, and massage.

You will find that it can help you if you have high physical activity in your workday and if you’re on your feet all day long. For the latter, some deep knee bends and then take a seat to massage the thighs and calves, and some calf-raises can help to get the circulation going and delay fatigue.

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Workout Like the Pros: How Pre-Loading Meals Get You the Best Workouts

Workout Like the Pros: How Pre-Loading Meals Get You the Best Workouts

What you eat and the supplements you take before you exercise can give you the extra energy and nutrients you need to get through your workout. #ReadyNutrition

Ready Nutrition guys and gals, let it never be said that I under-emphasize weight training and physical conditioning. I believe it to be the centerpiece of keeping yourself in good health both physically and mentally. That being said, you need to give yourself an “edge” in your training. Train intelligently and with purpose, and you will garner significant results. Nutrition is the cornerstone of proper training. That being mentioned, we’re going to cover pre-loads in terms of both supplements and “standard” foods that will help you prior to a workout.

Everyone varies, and everybody is different. In the morning, I can’t stand to eat anything just before I lift. The food never sits well in my stomach. My pre-load comes the night before, in the form of high protein and ample carbohydrates. Let’s discuss this. Your body will digest the food slowly from the night before…especially if you eat very late at night, such as 10 pm or later. I like to finish up my meal about 7 pm if possible.

I stack up the high protein, and medium to high carbohydrates, the latter in the form of potatoes or pasta. I prefer the potatoes: they are more readily-absorbable and digestible for your system. The carbs and proteins provide energy and tissue repair, in that order. They “fortify” you by giving you a load of energy to work with after you arise in the morning. This may not sound important, but it is. Breakfast is the most important meal of the day, but it does not detract from the fact that they’re all important.

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How To Put Measures Together to Weatherproof Food and Water in Winter

How To Put Measures Together to Weatherproof Food and Water in Winter

Over the course of the past few years and several winters past, I have written articles on the importance of water supplies and food during the winter months when traveling. The bottom line is that most of us are in a vehicle and/or away from home much of the day, whether winter or summer. Winter is a little different, as it poses challenges and perils that are not necessarily addressed as easily as in the warmer months.

In those articles, I stressed the importance of a thermos during the winter to carry (at a bare minimum) hot water. I recommend the water over coffee for several reasons. First, coffee is a diuretic, and this means that an excessive amount will cause you to lose water through urination. If you drink as much coffee as I do, it is not so much an issue there, as your body will compensate with the increased intake. Secondly and more importantly, you can do more with a thermos of hot water than you can with coffee.

Hot water can be used for soup (think “Vitamin R,” as we called it in the Army or Ramen), and if you are the way I am…you can pack either a jar or a Tupperware container with instant coffee. The hot water is invaluable to restore your core temperature if you need to do so. One thermos is good, and two is even better. Be sure to insulate your thermos, at a bare minimum by wrapping a heavy blanket around it. I have two old sweatshirt sleeves, very thick. The wide part goes over the top and to the bottom, folded, and the other sleeve wide part over the bottom, and up to the top. Voila! Just this little measure extends the heating time/life of the thermos by about 4-6 hours. No, really: it works.

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You’ll Absolutely Need This Frugal Prep in the Event of a Total Collapse

You’ll Absolutely Need This Frugal Prep in the Event of a Total Collapse

You will absolutely need this frugal prep in the event of a total collapse.
There’s quite a bit of gear that I buy that is expensive. This is an abbreviated list of things that it is best to go with quality first: if you can find a deal, then do so, but not at the expense of the item’s quality being substituted. Some examples are firearms, optics (for daytime or for night-vision), cold weather gear, foot gear, snivel gear (sleeping bags, one to two-person tents), and blades/knives. These items you should always go with the best and with the type that is optimal for you to use effectively. In the interests of survival and adaptability, there are some instances where you can (and should) use something not so pricey if it will foot the bill.

One area you may wish to invest that is within your budget is gear that you can stow due to its collapsible nature that will help you out when you need it when the going gets tough. I’m talking about more than a “mess kit” for your food, or a sleeping pad for under your sleeping bag.

I’m referring to nylon bags that you can stow in your vehicle, in your backpack, or even keep on your person.

When it hits the fan, there’s going to be a tremendous amount of disorder. In this case, we’re putting English Property Laws and the innumerable, uncountable laws of the United States, its states, counties, towns, neighborhoods, etc., aside. This is information you will need for a disaster, for a collapse, or TEOTWAWKI (The End of the World as we Know it), i.e., “this is the end” pat phrase. There will be a tremendous amount of stuff laying around, or stuff that you are going to need. Scavenge when you are able, and use the nylon bags to do it.

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More Surveillance State Moves: The U.S. Will Lose Liberty Before (And If) It’s Restored

More Surveillance State Moves: The U.S. Will Lose Liberty Before (And If) It’s Restored

In previous articles, I outlined the three methods the globalists are most likely to use (in order of preference) to finish off the U.S. and usher in their Globalist-Corporatist-Oligarchic world government. They are as such:

  1. A lethal bio-engineered virus
  2. An Electromagnetic Pulse (EMP) “Event” – defined as either an attack by a foreign entity (such as North Korea, China, or Russia), or a “domestic self-infliction” subsequently blamed on one or more of the listed former.
  3. A nuclear war

For skeptics and rabid naysayers who attacked previous articles regarding the threat posed by North Korea outlined over the past several years, information from the U.S. Air Force was posted the other day that may make you want to “reanalyze” your stance. As I mentioned before, I’m just the messenger: the information has been gathered over the years by men such as Pry and Graham who headed the former Committee to brief Congress on the EMP Threat against the United States.

That same Committee was de-funded (in this administration), and rendered defunct. According to the Air Force 2018 report, the mothballing of the Committee was premature. The Washington Examiner’s Paul Bedard wrote an article released 11/30/2018 entitled, “Military warns EMP attack could wipe out America, democracy, world order.” Here’s an excerpt:

“In an extraordinary and sobering report meant to educate the nation on a growing threat, a new military study warns that an electromagnetic pulse weapon attack such as those developed by North Korea, Russia, and Iran could essentially challenge the United States and displace millions.

“Based on the totality of available data,” said the report from the Air Force’s Air University and provided to Secrets, “an electromagnetic spectrum attack may be a threat to the United States, democracy, and the world order.”

…click on the above link to read the rest of the article…

Basics of Exercise and Staying in Shape Over the Holidays

Basics of Exercise and Staying in Shape Over the Holidays

If you begin a program and stick to it, then with discipline and work, you’ll see the results in no time.
Now is a good time to reassess yourself in terms of physical fitness and where you are. You have about a month and a half to get into good habits (if you haven’t already done so) before the usual load of body-emulsifying fats of the holidays are pumped in your direction.

If you are just beginning and can begin at least a three-day program for yourself during the week, all the better. Let’s start with the basics: What do you want for yourself? Are you looking to trim fat, or is that not a problem? Do you want size and muscle mass? Do you want to be toned and lean?

Endurance Training and Strength Training

  1. Aerobic/Endurance Training: This type of exercise is meant to develop the cardiovascular (heart), respiratory (lungs), and metabolic (digestion, absorption, and excretion) systems. Aerobic training helps you to control weight. The following (non-exhaustive) list outlines aerobic training activities: walking, jogging, running, swimming, bicycling, and aerobics (in the form of exercises, dance, or a combination). Sports that are aerobic in nature that develop endurance of those three systems mentioned are tennis, basketball, long-distance races/competitions, and triathlons, the latter being the pinnacle of endurance tests.
  2. Strength Training: This is also called Resistance training, and it amounts to weight training or lifting weights. Now, the AMA (American Medical Association) standard for Resistance Training is to find out your 1RM (one rep maximum) for a weightlifting exercise. Then take ½ of this and attempt to perform the exercise for 10 repetitions. Sounds pretty canned, and it is: keep in mind it is a basic concept that you can use as a starting point.

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Relentless Totalitarianism Toward What End? Depopulation and Global Rule

Relentless Totalitarianism Toward What End? Depopulation and Global Rule

We’re going to open up this article with a summary of some things that have happened just in the past week, with sources attributed where applicable or necessary:

As of November 23, 2018, it was reported in an article by Guns in the News entitled “Red-Flag laws only lead to gun confiscation,” that 46 gun grabs by red-flag laws have occurred in Oregon, and another 36 in Maryland with 114 requests for the grabs being filed in the courts in the latter state.

The New York Times’ Liz Alderman reported on 11/21/18 that 4,000+ Swedes have accepted microchips to eliminate the use of cash (erroneously believing the desire to do so is theirs). The article is entitled Sweden’s Push to Get Rid of Cash Has Some Saying, ‘Not So Fast’.Later on, the article mentions Christine Lagarde, the woman who heads the IMF (International Monetary Fund) as stating that digital currency needs to be investigated further. If she is involved in it, and the IMF? You had better run for cover. Half of Sweden’s banks no longer accept cash deposits, and the article leads off with a photo of a couple of “soy boys” (Ragnar Lodbruk must be turning over in his grave) in a cafe that accepts no cash.

An article by Strange Sounds from 11/20/18 is entitled Is the government concealing California’s wildfire death toll? The depth to this one comes not only in the form of potentially-concealed numbers, but in this excerpt, with the “kicker” parts emboldened:

According to our sources, an anonymous White House official and a pair of California firefighters, the Trump administration and CAL Fire are acting in collusion, underreporting a catastrophic death toll because “they don’t want people to freak out and panic,” said our White House source. He said CAL Fire has found the charred remains of 480 people, and that number increases hourly.

…click on the above link to read the rest of the article…

The Whole Herb: The Most Important Principle of Herbal Medicine

The Whole Herb: The Most Important Principle of Herbal Medicine

The more holistic and natural the supplement, the better it will be for you and the better it will enable you to perform. Learn more about the importance of the whole herb with herbal medicines.
One of the problems with supplements overall is the tendency for pharmacological science (commonly referred to as “Conventional Medicine”) to attempt to isolate each and every chemical in the supplement. Conventional Medicine then bases a supplement’s efficacy on the individual chemicals and pronounces an “edict” as to its effectiveness. This “edict” is based on the results of testing with individual chemicals identified and either extracted from or duplicated (reproduced) in the lab. These actions violate one of the foremost principles of Herbalism and Naturopathic substances:

The whole herb or food is more effective than any of its parts administered individually or in combination.

What this means is that with all herbs (especially those identified as utilitarian for the human body), there are constituent parts that render the herb effective in one or more “departments,” such as an anti-inflammatory, analgesic, diuretic, and so forth. The constituent utilitarian part of that herb is in balance with all of the other constituent parts/component substances…for that particular plant. The plant is in balance. From a biological perspective and in medical terminology, the plant is maintaining homeostasis…the physiological balance of form and function…with the amounts of component chemicals and substances in it…that are balanced/counterbalanced by other substances.

Let’s take garlic (Allium sativum), for example. Allicin is the substance found in garlic that is productive as an antimicrobial and antibiotic when consumed by humans. That level of allicin in the garlic is also balanced by a host of other chemicals, such as sulfur, for example, in a proportion that maintains homeostasis for the herb. In other words, when you consume the herb, you take in the substance that will benefit you (the allicin) as well as other substances that can be beneficial to you and that also “buffer” the effects of the primary beneficial substance.

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The U.S. Is “Morphing” Into The U.S.S.A. – The United States of Soviet America

The U.S. Is “Morphing” Into The U.S.S.A. – The United States of Soviet America

We are experiencing an ever-increasing level of  surveillance over the citizenry, government censorship and closed-door policies, control and manipulation of the media, and a “hardline” shift of all institutions to the left. The institutions I’m referring to specifically are the educational system (better termed a system of indoctrination), the courts, the religious institutions…every one of them are all “leaning” toward (if not striving toward) full blown socialism. Let us recall a key quote:

“The goal of Socialism is Communism.” – Lenin

Just as recently as Tuesday, 10/2/18, we have this stunning announcement as quoted by the Washington Examiner by none other than the Secretary of the Department of Homeland Security. Here’s the excerpt:

Homeland Security Secretary Kirstjen Nielsen warned Tuesday the public should steer clear of Russian-owned entities that pose as legitimate news outlets. “I encourage everybody, if you are reading something … and it suddenly takes you to RT and Sputnik, be aware. I mean, those are state-sponsored news outlets. They’re not independent,” Nielsen said at a cybersecurity summit in Washington, D.C.

Yeah, can you imagine that? Those Russian news sources are “state-sponsored,” and “not independent.” So ABC, CBS, and the New York Times are independent? Freedom of the press, right?

And how many White House press briefings would tolerate one person…one reporter from the Independent News Media? If it isn’t AP (Associated Press) sanctioned with a card, credentials, and lip balm, nobody is getting into those briefings. And how about all of the “Presidential Debates,” such as those modified by Cooper, Wolf Blitzer, and the like? The ones with the questions and their answers figured out a month in advance…with phony people and actors pretending to ask the questions spontaneously. The show must go on, right?

…click on the above link to read the rest of the article…

Combating Stress with Herbal Remedies

Combating Stress with Herbal Remedies

Herbal remedies can be your greatest ally when stress is overwhelming you.
This piece will cover the topic of cortisol, a chemical that has far-reaching effects and is activated by stressors, such as danger or stress in general (both physical and/or emotional). We are then going to detail a couple of herbal adaptogens that are effective against cortisol and stress in general. Let’s jump into it!

Firstly, an adaptogen (if you recall from previous articles I’ve written) is an herb that assists the body in minimizing stress and its effects. It is important that you keep this term in mind, as it is a tool you will need for your herbal supply kits and naturopathic aids. Stress can take the form of emotional stress that is brought about by a dangerous, painful, or uncomfortable situation we must deal with.

Dealing with stress is normal on a daily basis. Physical stress can be brought on by illness, injury, or from rigorous and/or excessive training and exercise. For both types of stress, we must turn our focus on cortisol. What is it? Basically, cortisol is produced by the adrenal cortex: part of the adrenal gland situated upon the kidneys that are also responsible for the production of adrenalin.

Since I’ve probably bored you already, let’s cut to the chase. The adrenal glands secrete cortisol (also referred to as hydrocortisone), a hormone that helps to regulate the metabolism of fats, carbohydrates, and proteins.So what?” you may say. So, during times of danger, your body secretes this as part of the sympathetic-parasympathetic response to help provide you with the impetus you need to pour on the energy and speed and get away.

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Sustainable Living: A Primer on Batteries for Use with Solar Storage

Sustainable Living: A Primer on Batteries for Use with Solar Storage

Ready Nutrition guys and gals, this article is being posted to address questions posed by one of the readers, as well as any others who might want to know about batteries for use with solar panels. The main thing is to understand this is an overview and will give you the basics to make your own choice when it comes to choosing the right batteries for the job. Let’s get into it!

First of all, when you charge up a battery and then use it all up (until it is drained), this greatly reduces the battery’s longevity. Depth of Discharge (abbreviated DoD) is the capacity of a battery that has been used…and there is an optimal level for best performance specified by individual firms. The higher the DoD (usually expressed as a percentage), the more you can utilize before it uses its charge.

A 15 kWh (kilowatt hour) battery with an 80% DoD means that you can safely use up to 12kWh of power before you have to recharge it again. Seems simple enough, but in times of need people allow it to go beyond the DoD and then this decreases the life of their battery as well as its effectiveness. That power rating for your battery is the kWh (kilowatt hour) figure here. This power rating refers to the amount of electricity the battery can deliver one time/all at once.

The reason this is important with solar panels? A battery with a low power rating, yet a high capacity can deliver power over a protracted period of time for some tools or appliances that you need. You have to figure out the cycle…and this is an amount that is estimated numerically in your warranty.

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Botany: The Most Neglected Subject in Survival (and Why You Could Die From Not Understanding It)

Botany: The Most Neglected Subject in Survival (and Why You Could Die From Not Understanding It)

Regarding the plant kingdom, there’s a fine line between foraging for food and unknowingly causing your own demise.
One of the most neglected things regarding survival in the wilderness are resources to properly identify different plants, animals, and other natural resources that might aid you. Regarding the plant kingdom, there’s a fine line between foraging for food and unknowingly causing your own demise. This is because there are many plant species out in the wild that are downright poisonous. You need an edge and need to know what you’re looking for.

Do-it-Yourself Botany: Plant Identification and Four Must-Have Resources for Your Survival Library

Lupine can be mistaken for chicory. Some plants, such as poison oak, ivy, or sumac are dangerous to you if they come in contact with the skin, and also if they’re accidentally burned over a campfire and the smoke inhaled. The first article that I wrote for Ready Nutrition was a review of the book “Eat the Weeds” that gave a listing of all the weeds that are fit and nutritious for consumption.

I’m going to recommend another reference that I found recently that will be a great addition to your preparation library. It is an easy-to-use resource that is very comprehensive in nature and an excellent instructional manual. Botany in a Day: The Patterns Method of Plant Identification,” is written by Thomas J. Elpel, and this stresses identification by the plant family, and then narrowing it down to the individual plant.

The book gives the history and structure of plants and then how to identify the different families of plants, finishing off with an entire reference guide with the in’s and outs of each kind. This includes trees and ferns, as well as your standard flowering species. Elpel goes into great detail of the differences between Monocots and Dicots, and flower shape and structure to identify first the family and then the individual plant.

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Honey’s Health Benefits and Why You Need It In Your Ready Nutrition Medicinal Pantry

Honey’s Health Benefits and Why You Need It In Your Ready Nutrition Medicinal Pantry

Not only is honey the perfect health food, but it can be used in natural medicine and wound care.
Ready Nutrition readers, the use of honey in medical emergencies is older than recorded history. There are many reasons that honey is excellent for use in first aid and homeopathic aids such as cuts, abrasions, burns, coughs, colds, and infections. Honey has anti-inflammatory properties and is also anti-bacterial/microbial in nature. Honey is bacteriostatic against certain “bugs” such as E. coli and Salmonella. Bacteriostatic means that honey prevents these organisms from growing…and as these two are found in food, that’s a good thing.

Honey actually fights against bacteria such as Pseudomonas aeruginosa, and Staphylococcus aureus. The latter is the most common bacteria found in the human nasal passages and nose. Also, honey should be as raw as possible, and the darker the better.  Dark honey contains more antioxidants, and it is more effective in fighting microorganisms and bacteria.

It is highly effective as a cough-suppressant and as a demulcent. That latter term means something that coats the throat and the linings of the trachea and mouth to soothe the surfaces…a principle for which cough drops and lozenges have a primary function/goal.  Buckwheat honey surpasses dextromethorphan (the primary cough suppressant found in Robitussin, for example) in terms of cough suppressant action.

There is also a type of honey known as Manuka Honey, a special type of healing honey that can fight against more than 200 types of bacteria and some of the species it defeats are resistant strains such as MRSA (Methicillin-resistant Staphylococcus aureus). Manuka honey is obtained from bees that are in New Zealand and is differentiated from other types of honey for its healing qualities because it comes from pollen the bees there take from the Manuka bush.

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What Solar Minimum Means and 10 Ways You Need To Prepare For It

What Solar Minimum Means and 10 Ways You Need To Prepare For It

 A solar minimum could also cause a cascading power failure if too much drain is placed on the supply. This could cause catastrophic conditions that you don’t want to happen prior to taking the correct measures.
In the article, “Earth’s Big Freeze Looms as Sun Remains Devoid of Sunspots for Most of 2018, the writer addressed an issue that we are perhaps beginning to see the start of right now.

Throughout the United States, you may notice the change in seasons from summer to fall is happening at a much faster rate than normal. The UK Daily Mail published a piece about this and explains how fall is occurring about a month earlier than it normally begins. This is evidenced in the way deciduous tree foliage is changing its leaf colors almost a month ahead of schedule.

In Montana, I have noticed that the flocks of geese have already started their migrations, and this is also about a month earlier than normal. Other things here locally have occurred, such as drops in temperatures, domestic animals (dogs, cats, and horses) have begun to grow in their winter coats, and normal cycles of plants (such as pine pollen) either haven’t happened or are “off”.

Not to steal the thunder from the cited article, but in a nutshell, the decreases in sunspots mean we are approaching a solar minimum: lower heat produced by the sun in a cycle that occurs every 11 years. This is the kind of thing that (when prolonged) heralds a condition called a “mini-ice-age,” such as the one that occurred from 1645 to 1715. This caused changes in the seasons and food shortages.

10 Ways to Prepare for a Solar Minimum

What can you do about it when the sun changes during this cycle? You can do plenty of things. Let’s go over a few of them.

…click on the above link to read the rest of the article…

The Fall & Winter Prepper Checklist: 9 Things To Get Your Home Prepped for Disasters

The Fall & Winter Prepper Checklist: 9 Things To Get Your Home Prepped for Disasters

Here's a great checklist for preppers getting ready for Fall and Winter emergencies.
Now that Summer is winding to a close and the kids are all getting ready to go back to school, we’re about to enter the “Post-Vacation” Zone…and get to the business at hand of readying the house for the fall and winter. Be aware that Hurricane Season is here and Fire Season has not ended. This article is a reminder of the things you need to get done and squared away before the cold weather arrives.

9 Things To Get Your Home Prepped for Disasters In Fall and Winter

1. Wood Supply

Here's a way to get a lot of firewood on the cheap!
In years past, I’ve emphasized this continually. Now is the time (if fire season precludes use of chainsaws) to cut your wood and to assure your wood supply is ready and accessible. This is both for winter and as a prep: if everything goes down the tubes tomorrow, you will find that the nice fire becomes a necessary fire to heat the home and to cook food. Make sure you have a supply that you can put the majority of the wood, and an area that is readily accessible. Make certain your wood is off of the ground and that it is protected: either under a roof (as in a woodshed) or under a tarp. Cut it all now, and do a sound estimate on your rate of consumption under adverse conditions (loss of power, or SHTF scenario). Don’t forget fire starting materials and a good supply of newspaper: since the latter contains no “news” it’s perfect for burning and can be stored in your woodshed. Ensure chainsaws, axes, splitters, and other tools are in good working order and ready to use. And don’t forget about new box of matches!

…click on the above link to read the rest of the article…

Olduvai IV: Courage
In progress...

Olduvai II: Exodus
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