So the question that begs to be asked, is how important is sodium in these drinks? Surprisingly for some, the answer is that sodium is a critical element in these drinks.

When athletes work out hard, their bodies lose sodium, great quantities of sodium. In the human body, sodium helps perform several functions.  Among them, sodium works with potassium to balance the amount of water in the body.  Sodium is an integral to the conduction of nerve impulses and the contraction of muscles.  Without adequate sodium levels, a body cannot maintain it’s normal heart rhythm.  Sodium is important because it also keeps a sufficient volume of water in the blood. Ingestion of sodium during exercise helps prevent hyponatremia, a condition in which the concentration of sodium in the blood becomes dangerously low.  What we, the person sitting on the couch watching games and eating cookies, see is athletes grabbing legs and muscles due to cramping and spasms. What we don’t see is the athletes’ confusion, lethargy, fatigue, restlessness and irritability, and muscle weakness. Bottom line, sodium is needed to help athletes during stressful and physical activities.

Is there any question that during emergencies, when stress, pressure, and physical activity increase, that we will need more sodium in our diet? I have heard people express their concern with the amount of sodium in food storage.  Many may look at the nutritional facts on a freeze dried food pouch and think that the sodium levels per serving are too high.  In a standard, every day diet one should try to limit the amount of sodium that is taken into the body. In order to stay healthy, carefully watching and maintaining normal levels of sodium consumption is imperative. One reason that delicious staples of the American diet, like french fries, hamburgers, and pizza, aren’t healthy for you is the amount of sodium that they have in them. However, when it comes to emergency food, sodium not only helps food store longer but is necessary for many situations in which it will be eaten. During most disasters, stress levels increase rapidly and are very different than “normal” times. Stressful emergencies or disasters will cause a person to experience atypical physical activity, and usually demands an increased level of activity. It is necessary at these times to have adequate sodium in one’s diet to keep one’s body and mind healthy and active.  Losing your ability to think straight or have your muscles work properly would not be helpful during a crisis, it could potentially be fatal.

So as you are considering items for your emergency food storage, the amount of sodium in the meals needs to be evaluated based upon the conditions you would be facing should you be forced to rely on your reserves. Emergencies will likely push the body similar to the effort required for an athletic event, so more sodium in the diet is necessary. And ultimately, if I ever find myself in a situation having to solely rely on my food supply, I don’t think that eating a food that may be a little high in sodium is really going to concern me all that much.  I think my major concerns will be making sure that my family has everything that they need to survive.

Recently, I had a friend come back from Maine on a business trip. His company is headquartered there and he visits once or twice per month. On this most recent trip, he took back some emergency food storage samples for his associates to try. The thought of having food storage for an emergency had never crossed their minds. They loved the idea of having additional food on hand but had never thought of it, even though they face terrible snowstorms almost every year. Their first reaction after having tried it was, “I want to buy some of this. Where do I get this from? How much should I have?”  For me, having lived in Utah all my days, I have been well aware of the importance of food storage and emergency preparedness. It wasn’t a new concept to me, but it was a shock that there are people unaware of food storage and the need for it.

It makes sense to most of us that we should be prepared for a time of emergency. History tells us that things happen; storms, earthquakes, tornadoes, severe storms, floods, and other natural disasters are real. Whether we believe it or not, these things can and do happen. When we watch natural disasters on the news we have a tendency to say that it will never happen to me or my family. But don’t be fooled, we are always just as likely as the next person to be faced with troubling times.

A year ago, “the storm of the century” was announced and everyone was told to get home early from work and get off the roads ASAP. A dear friend asked me if I was prepared should the power go out. In my head I thought, “sure, we have blankets and flashlights and some food.” He asked what kind of non-electric heater I had should we lose power, wanting to compare and make sure that he had what his family needed.  I realized that I wasn’t as ready as I thought and cringed at the thought of my three little girls being frozen.  I immediately went to Lowes and Home Depot bought the last indoor space heater that didn’t rely on electricity. I was amazed that there was only one left, and I was lucky enough to get it. What an idiot I had been. If my friend wouldn’t have brought it up I wouldn’t have even thought of the need of a heater should my power go out. I wondered how unprepared I was in other areas. I should have known better. I should have been more prepared.

Lucky for me, the massive storm turned out to be a few inches of snow that all melted by mid-afternoon the next day.  It’s funny how something someone says can motivate you to action in the blink of an eye. I hope that you will share this message, or even your own words, to help others and motivate them to be prepared.

Disasters are going to happen. We have the choice of whether to be prepared or unprepared. And there is no better time to prepare than when things are going well. In many instances the time right before the disaster is too late. Obtaining life’s necessities after the disaster happens is even worse.  Store shelves can be cleared out to not be filled again for days, weeks, or months. Don’t wait! Start preparing now. And make sure that you help others realize the security and peace of mind that comes from having a plan for whatever emergency situation may arise.

We all know that emergency preparedness means stockpiling long term food storage, water, and other survival supplies, but your planning should also include having a self defense strategy. This may be an uncomfortable topic for some, but that discomfort could prove dangerous for you without preparation.

Tension quickly escalates in the aftermath of a disaster. There is often confusion and disorder that follows, leading to looting and other criminal activities. The point is not to become paralyzed by fear, but to become aware of your surroundings and how you would react if confronted by an aggressor. Multiple choices for self defense exist, and you should pursue several.

Self Defense Options

• Self defense classes: You may not always have access to a weapon, so learning how to protect yourself with just your body is the best place to start. Search the phone book or internet for classes in your area. Check with your local community college or university, as they often hold self defense classes, or the police department will be able to point you toward classes. Practice the techniques once the class has ended to stay ready.
• Pepper Spray/Mace: You may need to protect yourself from other people, dogs, or wild animals. The spray comes in a variety of sizes, from small containers that attach to your key chain to large canisters that spray bigger volume at greater distances. Practice using the spray so that you are able to trigger and aim it if needed.
• Baton: Compact and light, batons can be carried in a purse or in a pocket. Some are expandable with the flick of a wrist, and some contain an electrical charge to stun the attacker. Batons require some technique that should be taught by an expert.
• Knife: Also compact and light, and you already know how to use it.
• Taser/stun gun: Devices that stop the aggressor with an electrical charge, these are potentially lethal and require training and practice. Check local laws that regulate these weapons. Be sure to stock extra batteries, and in the case of a taser, carry extra cartridges.
• Firearm: With the ability to inflict substantial bodily harm, not everyone is willing to carry a firearm. Concealed weapons permits are required, along with training and practice. Schools exist to teach tactical firearms use for protection. Gun safety courses are strongly recommended. Do not advertise the fact that you are carrying a firearm, and remember to stock extra ammunition.

Steps You Can Take

You never know when you may have to protect yourself, so keep some method of self defense in your car, your home, and in your emergency preparedness kit. Try to place them so that they are always within reach.

There are some simple ways you can alert others and call for help if you are attacked. Carry a whistle or an alarm on your key chain so it is always close at hand. Some alarms even have an LED light to help draw attention or use as a flashlight. Of course hitting, kicking and screaming are always effective deterrents as well.

Secure your home. Check the reliability of locks at each entry point. Make sure that you have both dead bolts and handle locks on each door, and that the doors themselves are either sturdy metal or solid wood. Place inexpensive intruder alarms on doors and windows that alert you if motion is detected. Keep a self defense device close at hand in case your home is breached.

Kid proof your self defense devices. Be sure that your children are educated on the safe handling, or not handling, of each device. Curiosity often leads to accidents, so explain the dangers, and then secure the items. It is important that their safety education is part of your emergency preparedness.

Conclusion

There are laws surrounding what you can or cannot do to protect yourself. Learn the restrictions in your city and state and operate within the law. There may be legal ramifications to the methods you choose to employ. Practice your chosen techniques so that you are always ready to protect yourself and your family. Being educated and prepared will give you the confidence to handle aggressive situations effectively.

-Gary Jenkins-

For many people, pets are an integral part of their family. In an emergency situation pets should not be forgotten. While gathering emergency preparedness items and survival gear, your pet’s needs should be highlighted on your list. If you do not prepare with extra water and food you for your animals, you may be in danger of watching your pet’s health diminish or sharing your own food storage and water with your pets.

In addition to extra food storage and water storage for your pet’s needs, you will also need to think about evacuation necessities. Depending on your pet, you will need an appropriate crate or travel carrier. Even if your dog or cat is normally well behaved and has a calm personality, you cannot foresee how their attitude may change in a natural disaster or emergency situation. It is important to have items that will help to keep them safe and secure when they are under stress. A high quality crate with a soft blanket is recommended.

Keeping your animals up to date on all vaccinations is key to having a healthy pet in emergency situations. Also, keep copies of records for vaccinations with your own personal identification documents. If you are forced to seek shelter in a community area you may need to prove that your pets are healthy and have had their vaccines before they are allowed to enter the community area.

You may also need to add items to your first aid kit that are specific to your pets health needs. Emergency preparedness gear for pet owners will include extra leashes or leads, animal toys, poop scoops or , medications and more. This of course will depend on the animal and their age. There are many other items that will be required based on the animals that you have and their current health status. There are several informational sites that have detailed lists for pets of all types including dogs, cats, reptiles and other small animals, such as the ASPCA disaster preparedness site.

When anyone mentions emergency preparedness thoughts immediately go to food storage and camping gear, but have you ever thought about having essential oils in your camping gear?  Recently I received a list of items to keep in my 72 hour kit and on the list was essential oils which I had never thought of so I did some research and found oils that are good for disinfecting, bruises, insect bites, inflammation, and to purify water.  All of these are great things to have in a first aid kit so it makes sense to have them in my emergency preparedness gear.

When storing essential oils they must be kept in a cool and dark place and are usually kept in dark colored glass bottles.  There are different levels of quality in essential oils so make sure you are only using therapeutic grade oils.  Essential oils are usually good for a few years but it is a good idea to rotate them like food storage, use them and then replace them.

The top five essential oils I now keep with my emergency preparedness gear are:

1. Lavender- This universal oil and is great for almost everything.  You can use this on bug bites, bruises, sleep deprivation, allergies, inflammation, sunburns, lice, ringworm, and many more.  It is the first oil I go to and the number one oil I must have in my survival gear.
2. Lemon- This oil is known for its cleansing ability.  Adding a few drops of this to your water can purify it, I would still use another purification process since this won’t get rid of any sediment.  It is also great for intestinal parasites you might get, it reduces fever, helps your digestive system and liver work, it is a disinfectant and an antiseptic.
3. Peppermint- This essential oil is great for headaches or any muscle aches or pains, it is also a catalyst when mixed with other oils.  Peppermint is anti-bacterial, anti-inflammatory, can be used for shock, colds, nausea, colic, and heartburn.
4. Helichrysum- This oil is great for bruising, sprains, and swelling.  Any injury, that does not have broken skin, can be treated with helichrysum oil.  This essential oil can be used to treat shock, heal bruises, help with broken bones, help with allergies, and is beneficial against infections and viruses.
5. Purify- This is a blend of many different essential oils such as Lemongrass, Tea Tree, Lavender, and Citronella.  This blend was meant for purification.  You can use it to kill airborne bacteria, viruses, mold, or fungus.  It works great on neutralizing poison from insect bites, bee or wasp stings, or spider bites.  It can treat respiratory conditions, help with skin healing, and repel bugs and mice.

Once I found that each essential oil has so many different uses I decided that this was something worth storing in my survival gear.  There are other oils that would be great to have in an emergency but these are just my top five oils, research the different oils and see what you want to keep around in case of an emergency in your home.

When it comes to storing meat for your long term food storage you have a few options:  canned meat like tuna or chicken will last a few years, frozen meat will only last as long as you have power to keep it frozen, dehydrated meat like jerky, or freeze dried meat.  There are other ways to store meat of course but these are the most common and since dehydrated and freeze dried meat typically last the longest we are going to concentrate on these. The main differences between dehydrated and freeze dried meat are the size/weight, the taste, and the cost.

Since dehydrating removes 98% of water from the meat the size and weight are reduced significantly and are less than with freeze dried meat, however freeze drying meat does removes most of the water as well but this process leaves the food looking the same and not reducing the size by much.  Since freeze dried meat is very moisture sensitive it will rehydrate much faster than dehydrated meat, in fact most backpackers who take freeze dried meat with them will also include something to absorb moisture so the meat will not.  Dehydrating meat is a popular method of preserving meat because jerky is such a great snack.  The problem with dehydrating meat is that it takes a lot of effort in the beginning to cook and prep because if the meat is not prepped correctly you will either be eating very tough rehydrated meat or it will remain so tough that you will not be able to eat it at all.  The best way to prevent this is to cook your meats like chicken or turkey with some type of sauce that contains fat before dehydrating it.

There is a debate about which type of meat tastes better rehydrated – dehydrated meat or freeze dried meat.  The usual consensus is that the freeze dried meat does because the process used to preserve the meat saves some of the meats original juices where dehydrating meat takes that away.  If you properly prepare your dehydrated meat as mentioned above taste will improve but most still prefer the taste of freeze dried meat. This is really something that each person will get to decide for themselves, so store some of each and use it in your regular food storage rotation and see which you prefer.

Lastly the cost difference makes dehydrating food easy and more affordable than making your own freeze dried food, but there is always the option of buying freeze dried food.  This is once again a decision each person will get to make on their own, if they want to spend the time and money to get the equipment to freeze dry their own food or buy freeze dried food, or if dehydrating is the route they would prefer for their food storage.

I love a nice cold drink in the summer time. But, I’ll be quite frank and say that the high calorie shakes and other fun summer treats have to be replaced in my house this summer for the good of my figure and yes, the overall health of my family. That is why I have been making tons of summer smoothies using food storage items like powdered milk and freeze dried food fruits.

My all time favorite creamy cold drink is the orange and cold drink. There are so many variations and I haven’t yet met one that I didn’t like. Using powdered milk and some freeze dried food berries I was able to mimic one of my favorite pink julius type drinks. Here is a simple recipe that can be played with depending on the flavors and texture that you and your family prefer:

2 Cups of Orange Juice

2 tablespoons of sugar or 1 tablespoon of agave

1/3 cup of powdered milk

1/3 teaspoon of vanilla extract

1/3 cup freeze dried berries

½ cup ice

Blend these together and enjoy! This can also be pumped up with whey protein for an extra filling breakfast or lunch meal replacement.

Let me tell you how I really feel about Dutch Ovens. They’re big, relatively obtrusive and require a fair bit prep work and maintenance. They’re also worth every bit of extra effort. But despite the minor downfalls, cooking in a Dutch Oven is in fact very easy, and they have an uncanny ability to make just about any mix of ingredients taste absolutely amazing. In fact, a lot of people are discovering ways to implement their food storage supplies into great Dutch Oven recipes. If you’re like me and lack creativity when it comes to whipping up a meal then your probably grateful for the internet, and for people who possess the ability to invent new ideas for meals.

Find some Dutch oven recipes that can be used with your food storage items and test them out the next time you go camping, or even conduct a cooking experiment in your own backyard.

Like so many techniques that are great for emergency preparedness, it’s a good idea to take a test run with a few recipes and see how they turn out. Don’t just assume that because you found a recipe that sounds good and you have the ingredients that you’re going to like whatever it is you plan on making—and don’t expect that it will turn out the way you imagined on your first try.

If you’re in no hurry to whip one of the best tasting, most satisfying outdoor meals that you’ll ever put in your belly then a Dutch Oven just might be your best friend when it comes to cooking outside. In the traditional sense, Dutch ovens are just cast iron pots with legs and a lid, with the weight of that lid acting as a means to trap steam and help cook the food evenly.

If you’re thinking about buying your fist Dutch Oven make sure the lid fits tight, look to see that the walls are the same thickness all the way around, that the legs supporting the oven are tall enough to give you room to cook over coals or charcoal, and that the bail handle is made from heavy gauge wire and securely attached. Regarding what size you should buy, well, how many people are you going to feed? Refer to the manufacturers recommendations on this one.

Again, if you’re not very inventive when it comes to combining random ingredients into something that’s actually edible then be sure to search around for recipes that incorporate food storage items like rice, ground wheat, legumes or powdered milk. If all else fails, just use that Dutch Oven and whip up some good old peach cobbler. Despite all the odds against me to perform as a cook, this is one dish that’s pretty hard to muck up, and that’s thanks in large part to the Dutch Oven and not my abilities as an outdoor chef.

In the realm of health and wellness the new dietary trend is based on gluten free eating, and there are a lot of reasons people are adopting the new diet. In athletics, many believe that a gluten free diet improves performance and recovery time, but the change in eating behavior is actually required for some people because of celiac disease (also known as gluten intolerance) or a more mild gluten sensitivity. Of course there are some who believe a gluten free diet will be the next thing to help trim the waistline. Whether you’re changing your diet to fit your lifestyle or to attain certain health benefits, cutting out gluten takes dedication and commitment, especially when you need to translate that into your emergency food storage plan.

First of all its worth noting that gluten is a protein found in wheat, rye and barely, and is as common in packaged foods and baked goods as flour or sugar. In other words, many of the items you pull off the shelves in your grocery store probably have gluten in them. Luckily, as demand for gluten free products has grown over the past few years (it’s now a multi billion dollar industry) the availability of better tasting gluten free products, and more of them, have started to emerge. That’s good news for those on gluten free diets, and for those looking to fold gluten free products into their emergency food storage plan.

If you’ve gone gluten free than you probably know already that it’s a requirement to become deft at reading the labels on any food package before you buy it because wheat free doesn’t always mean gluten free. In fact, food manufacturers add the protein as a thickening agent to an expansive number of products like soy sauce, veggie burgers, ice cream and even ketchup.

Because the process of attaining gluten free food is so research intensive, we’ve decided to compile a list of some delicious and nutrient-rich grains that can be added to your emergency food storage. As always, be aware that many grains are processed using the same equipment, and even naturally gluten free grains may contain traces of gluten. Always look for packages labeled “Gluten Free”, and check with the manufacturer when in doubt.

Grain Comparison Table

It is Easy Being Green-Casserole Recipe

Some people think that casseroles are solely winter comfort foods. But the right casserole can be perfect for the summer months. We want to look and feel our best and spend as much time outdoors as possible in the summer. Making this green, healthy spinach casserole is easy and will provide you with a guilt free meal that doesn’t take much time to put together. It is delicious and quick enough to leave you free time in the evening to enjoy hours out in the summer air.

This casserole is perfect for using freeze dried food such as spinach, onion and other veggies that you and your family love. The recipe makes 4 large servings and takes just 15 minutes to prep and 35 minutes to cook.

Ingredients:

12 ounces of freeze dried spinach, reconstituted

½ cup milk

2 eggs

½ cup Velveeta cheese

2 tablespoons of dehydrated or freeze dried onions

1 teaspoon kosher salt

1 cup seasoned bread crumbs

2 tablespoons margarine, softened

Optional: Other veggie ingredients from your food storage.

Directions:

Preheat oven to 330 degrees. Combine all the ingredients, except for breadcrumbs and butter together. Put the combined ingredients into a baking dish. Mix the breadcrumbs and butter together and sprinkle on top of the mixture in the pan. Bake for 35 minutes.

Variations:

Add fresh garden vegetable or other freeze dried food vegetables that you may have that you or your family prefer. You can also add red pepper flakes for an extra spicy kick.