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O'Keeffe's Working Hands

By WE2′s

How many of you have watched the skin around your finger nails crack to the point of actually bleeding and being so sore you couldn’t hardly stand to touch anything?

Wifey’s had that problem for years, especially when doing a lot of food preparation etc.

I’ve used just about every lotion you can think of, including coconut oil and it’s just a continuous problem and constantly applying.

I’ve even had to use superglue to pull the cracks back together.

The heels of my feel often suffer from cracking because the winter/wool socks seem to draw all the moisture away from my heels.

THEN…some of our like-minded friends shared O’Keeffe’s Working Hands with us and it’s almost kin to a miracle!

I don’t know what’s in this stuff (outside of what’s listed on the label), but it’s odorless and greaseless and within 2 days, the cracks around my thumbnails were healed.

Now I just apply a small dab to each thumb after I’ve been in water or they feel dry.

We found ours at Ace Hardware, but our friends found it at Wal-Mart (we couldn’t locate it?) but either way, the price is around $6 and well worth it!!!

Romaine Lettuce Starts

Romaine lettuce  start in bowl

By Randy Bock

Karen and I eat a lot of salad and she prefers Romaine lettuce.  Recently she heard that you could grow new lettuce from the old heads (or stalks or whatever you call Romaine lettuce things).  After cutting off the tops and eating them, she put the base of the stalk in a shallow bowl of water, where
literally overnight new leaves sprouted.

These things seem to grow nearlyRomaine lettuce  in pot an inch each day, even in the kitchen without natural light.  I’ve put some of them in a pot on a south facing window sill and, as you can see, they are
4-6 inches tall, only days after I put them in the pot.  I just dusted the bottoms of the stalks with some rooting powder we happened to have (I don’t think it’s necessary) and gently pressed them into the soil.  They didn’t have visible roots when I did this, but they continue to grow.

Presumably, you could grow these in pots or in the ground and just cut them off when
they’re big enough to suit you and leave it to grow some more.


pet meds

By the WE2’s

We happened on to a couple of items that we added to our preparedness supplies, and wanted to share them with our friends here at SCP.

The first is a fairly inexpensive blood clotting agent that can be purchased at PetCo or PetSmart and is used by nearly all vets to stop bleeding when they trim an animals nails and happen to get just a bit to close to the “quick” and the nail bleeds.  If you’ve ever trimmed your dogs nails and gotten too close you know the fear when you see all that blood that just doesn’t seem to want to stop!  Well, this is the answer.  Just a small dab of this powder and some quiet time in their crate and it’s taken care of.Kwik Stop

We figured that if it was safe to use for a pet that surely it couldn’t harm us.  We’ve used it numerous (and I mean numerous!) times on our cuts etc., and it works just great for us also.  It also has a “numbing” agent in it so it definitely reduces the pain also which we find is great!  A friend slipped during a canoeing trip and scraped the dickens out of his knees, and he’s on blood thinners.  So, we grabbed our dog’s BOB from our vehicle and powdered his wounds and wahlah! The bleeding was arrested.  And he also admitted that it sure helped stop the pain.

The name of this product that we use is called “KwikStop” and we keep one in our medicine cabinet at home also! We need to stock more of it and will as we expand our pets medical needs.

asthmanephrin starter-kit-300x247Now, for the second item we’ve added.  This one however is extremely expensive so for the time being we only have the starter kit, but will add additional kits as well as refills to our medical needs.  That item is called the Asthmanephrin Inhaler. Although neither of us have any bronchial issues, we can foresee a need for it for others who do and also might even save a life if an individual had pneumonia or something like that.  Many of you here at SCP have medical knowledge far more extensive that we do, but we just think this is an important item to add to our medicine cabinet/pantry.

As usual, we welcome any advice or comments that will help us all “stay well” if we were to encounter a crisis situation and prescription medicines were not readily available.

Baking Soda – A Primer

baking soda

By Bev,

Baking soda is sodium bicarbonate the chemical known as NaCO3. For the person interested in natural remedies and preparedness, for less than 50 cents for a 1 lb. box, it is by far the least expensive and most versatile item you can have in your preparedness supplies.

SCP is starting a series on natural remedies that will be in the category menu so that you have the ability to do searches on what we post. This post is meant as a basic primer on baking soda.

Baking soda has a vast number of medical uses, household uses and yes, you can even make a diversionary bomb with it!

First there are three kinds of baking soda: 1. Pure Baking Soda is digestible and has all of the nutrition facts on the label. 2. Baking soda that does not say it is pure, does not have nutrition facts on the label and usually says it is for household cleaning. 3. A purer organic blend that does not have ammonia residue in it – usually found at health food stores for around $2.

*Baking soda is a salt, so people with sodium restricted diets, high blood pressure or kidney problems should consult their doctor before using.

We all know how important pH levels are in our gardens (certain things just will not grow if the soil is either too alkaline or too acidic), but very few of us ever think about testing our bodies for pH levels. In fact, nearly all human babies are born with a neutral PH level and we just become more acidic from there. PH test strips are inexpensive, usually around $5-$15 for 100 or so, are more accurate when testing your urine as opposed to your saliva, and are hard to find in stores but easy to order from the Amazon HERE. And yes, many of them are identical to what you can buy at the pet store for testing your aquarium water, but actually less expensive on Amazon.

A normal Western diet is high in acidic foods, acidic foods being those with a pH level of 4.6 or lower. Examples would include caffeinated products, soda pop, meats, fish, many fruits, alcohol, etc.

Baking soda is alkaline. It can actually be used to adjust pH in water and soils – and your body. “Dis-ease” grows in an acidic environment in your body – think about heart burn, stomach upset, cavities, and now let’s go to more serious conditions like gout and cancer. Yes, these have all been related to an acidic pH in the body!

I know from experience that baking soda can cure heart burn, make you hangover proof, keep you cavity free (and whiten your teeth at the same time) and can even cure gout and there is substantial proof that 1 teaspoon in a half a cup of water 4 times a day (do not take an hour before eater or after eating) can keep you cancer free, and there is even evidence that it, and high powered equivalents, can cure cancer. I had a bout with cancer in my 30s, went to a homeopathic doctor and he gave me pH urine test strips and told me to drink the baking soda concoction above – I’ve been cancer free ever since.

There are even links now between your the health of your stomach and your mental health:

Okay, before you turn me off completely, you are on this site because you believe in preparedness and you probably don’t believe that Big Government is being totally honest with us, and you may even realize that the pharmaceutical companies are out to make money, not keep you healthy. Simple, inexpensive natural remedies will not line their pockets with money – so no one, including your doctor, is going to tell you about simple cures if they can’t make money from it. Take what you want and leave the rest. But if SHTF, you may want to at least consider options for yourself – I am.

Over the next while, we are going to explore baking soda’s medical benefits, household uses, etc. Along with many other products you may have on hand (vinegars, bleach, sugar, etc.) that may be things you want to use now and store “just in case”.

And I encourage you to do your own research into areas that have personal meaning to you. And PLEASE SHARE (email me at bcfossillady at gmail dot com or Rourke at scprepper at outlook dot com) what you have learned! Most of us are on some kind of medication, or will be soon. Learning what we need to know now to take care of ourselves can mean the difference between life and death.

And just so you don’t think I’m a total crackpot, just take a look at these links:

Some of these topics I’m going to expand on, and some I’m just going to present as lists for your Survival Binder. Stay tuned…



Cabin Fever Revisited


By Bev,

With the extreme cold weather sweeping the country, I thought it about time to do a post on Cabin Fever again. I lifted this from Wikipedia, “first recorded in 1918, for a claustrophobic reaction that takes place when a person or group is isolated and/or shut in a small space, with nothing to do for an extended period. Cabin fever describes the extreme irritability and restlessness a person may feel in these situations.” We had a post last year on Cabin Fever HERE.

Here is a checklist of symptoms:

1. Extremely irritable over an extended period of time and increasing.

2. Very restless over an extended period of time and increasing.

3. Very bored, even with things that used to interest you.

4. Sleeping more than usual.

5. Increasing distrust of those around you to the point of believing that they are plotting to harm you—paranoia.

Potential Antidotes:

1. Physical exercise.

2. Get out in nature (hard to do when the snow is deep and temps are freezing).

3. Change routines.

4. Present yourself and others with intellectual stimulation.

5. Increased doses of vitamins D & B12 could be helpful.

6. Loving touch (massage) could be helpful.

7. Recognition of the problem could be helpful.

I’ve been feeling the itch lately, so I’ve been throwing myself into sewing, making wire wrap jewelry, building birdhouses, and I got a set of oil paints from Santa, so I’ve been teaching myself to paint via YouTube videos. And I’ve even carved out a little place for myself upstairs, I call it my “creative loft”.

creative loft


What do YOU do when you are feeling restless and irritable in the winter?


Aging and Caloric Needs


"Grace" Minnesota State Photograph

“Grace” Minnesota State Photograph


By Bev,

There has been a lot of talk on SCP about calories needed to sustain life and activity levels. I have a friend who is a nutritionist and decided to quiz her a bit on the subject.

“All calorie guidelines are just that – guidelines,” she said. “Heredity, activity level, height, boby build and age all need to be taken into consideration.”

“As we age, our caloric needs go down. Our activity level is usually less, too.”

All of this makes perfect sense to me. I’m out of peasant stock, northern European farmers – easy keepers. Centuries of subsistence living, wars, famines, plagues, etc. culled the hard keepers out. My grandmother was 4’9″ and about 90 lbs. She was a fiery little one, always moving and keeping everyone fed. My mom made it to 4’11′, not that she is that tall now, and also full of energy. Off the farm and better nutrition in the ’50s and ’60s and all of her children are taller than her and much heavier. But she still fed us like we were working on the farm.

So, mom is eating between 500 and 800 calories a day, very active for a lady her age – still drives a 4 WD truck and goes out to the farm everyday – and is just about right at 100 lbs. or less. And her hobby is cooking! She is a taster rather than an eater, but she loves to feed other people.

I’m 20 years younger, 6 inches taller, walking 1 to 2 miles a day on the treadmill, fairly homestead bound and eating about 1,500 calories a day and maintaining 25 to 30 lbs. I don’t need. According to the guidelines, I should be losing weight.

I know why I gained the weight. After the strokes and car accident I was basically bedridden for a while in recovery, but didn’t adjust my eating habits. And as I’ve aged, I’ve seen a definite shift of weight toward the middle of my body – thickening, yup. Normal as you age, but uncomfortable. I’m not alone. I look around at other men and women my age and they too are thickening and most have put on a few extra pounds. So, what do I do?

Both Bob and I have noticed that we nolonger have the desire to eat large portions. We can share a steak or even a meal out and feel plenty full.  When we do go out to dinner, which doesn’t happen often, we now order one entree with two plates and maybe an appetizer for variety, or split a dessert. Even at the drive thru a $1 cheeseburger is plenty filling and I can’t eat a whole Big Mac in one sitting. And I always ask for a glass of water instead of a pop.

The old chef’s adage is “You eat with your eyes first”. With that in mind, I do try to make anything I serve appetizing, but I have been switching to smaller plates and bowls too. The old Fire King ware of the ’50s is about perfect, but hard to find at a reasonable price anymore. New salad plates actually make wonderful dinner plates. And small, colorful bowls are perfect for my morning breakfast packet of maple brown sugar oatmeal. In fact, I am now using my old dinner plates as serving platters for just the two of us.

I’m also not prone toward spicy foods anymore, but I am using a lot more spices to dress up the smaller portions to have more taste and variety. Plus, what is a garnish of a dash of parsley on a bowl of tomato soup worth – not much, but it sure makes the soup look more appetizing.

And then there is soup, even as a first course to fill you up before the main meal. On New Year’s Day I shared that I would like to lose some weight. Carmen shared the all you can eat soup diet. She lost six pounds in one week – sounded great to me! So I immediately started the diet and was pretty faithful to it for a week. I felt full and satisfied and “lighter”. There is so much variety with soup that I didn’t get bored at all, but I only lost two pounds.

These dry soup mixes are "just add water" and make a half gallon each!

These dry soup mixes are “just add water” and make a half gallon each!

Above is a collection of dry soups from my pantry. These are very, very good tasting. The tortilla one is more like bean with bacon soup. ALL are thick and hearty. They could easily be thinned to 3/4 of a gallon and be more soup-like than stew-like. They aren’t cheap at $3-$4 a package, but perfect for a survival pantry and just to have on hand if guests appear unexpectedly. Add contents to boiling water and you have a meal to feed 4-8 people (depending on serving size) in less than 30 minutes!

So what does that tell me? That I would probably maintain a healthy weight and feel satisfied on a Survival Soup diet. Soup can be made from almost anything that you have available, from garden vegetables, to potatoes, to almost any meat or fish. And soup is absolutely perfect for the beans and rice we all have put up. Lots of seasonings for flavor and soups can and freeze well. Soups and stews can easily be made over one burner, on a campfire, or in a crockpot – my personal favorite. You can eat until you are full, no need to worry about portion sizes, and feed a lot more people with what may only feed two or three with the ingredients fixed other ways. And it is easy.

And then there are the people who just don’t have an appetite and start losing weight as they age. Whether over weight or under weight, 6 small meals a day may be a way for you to get the appropriate amount of calories needed for proper weight maintenance. One tip my nutritionist friend did give me, “Forget Ensure and just by SlimFast – less expensive and it does the same thing if you look at the can.”

Did you notice the picture at the top of this post? It is the Minnesota State Photograph “Grace”, I believe taken in 1917. This was taken long before there were caloric charts and obesity became an epidemic in our society. I sometimes wonder if we have forgotten the basics with all of our new knowledge. I ocassionally wonder if going back to what worked for generations would not be more healthful and satisfying than chips, cookies, cakes, and drive thru “Would you like to super size that?”

We have a category on the sidebar called “Survival Soup”. We are trying to collect good soup recipes from preparedness supplies and the garden. Do you have one to share? Please email me at bcfossillady at gmail dot com or Rourke at scprepper at outlook dot com

Insulated Britches

By the WE2sInsulated Hiking Pants

Both of us now have a spanking new pair of insulated winter hiking britches with suspenders! We might add though, that it seems like most of the big box stores seem to think that women don’t spend much time out in the elements, and only want the “pretty little pink things” that could cost them their lives!
Now if you’re a hunter, you may find some camo jackets, pants and hats. In the past, we’ve relied on top quality insulated under garments beneath our regular clothing, which is fine…so long as the outer garments stay dry.  That’s why it’s often said “cotton kills”, because if you get it wet it doesn’t dry very well and will freeze to your body. 
We’ve been in a really cold zone this winter, and got a sort of “wake up call” that perhaps some of the winter under garments we’ve got may not be adequate to protect us in sub-zero temperatures.  We’ve both got quite a few wool socks, good boots for hiking, snowshoeing and just plain wading through deep snows.  We stocked up on knit caps when we found them on sale for $1 or so at a sell out, we’ve got neck garters and just about every kind of “keep warm” thing we’ve been able to find.  But, we didn’t have the water repellent, insulated pants that we can slip on over our other clothing.  Now we do. 
We’re always on the lookout for things we know we’d need in a crisis situation, and ways to update what we do have.  This was one occasion.  I’m sure there’s a lot of others who have a lot of these types of pants, but we were not among them.  It took these sub-zero temperatures to rattle our cage to the fact that if we were suddenly out in the cold & damp snow with no immediate shelter, we’d be hard pressed to survive long enough to walk to a place of safety.  We’ve probably been like a lot of people…”oh, we’re only a block or two from help” or “I can wave down the next motorist”. 
But in a really critical situation, do you want to be walking up to some house you’re not familiar with?  Do you want to wave down a vehicle that may be looking for something they think you may have?  Just a few thoughts that have been fluttering around in this COLD weather that a lot of us are surviving. 
From the WE2′s…hang in there SCP friends and stay warm!
Editor’s Note: This really is a good idea. I was raised snowmobiling and we always had these types of pants for the snowmobile rides. However, I can say that now all we have are the flannel lined, insulated jeans – which we do truly love – but they are not waterproof.
My mother loves her silky feeling, polyester I believe, stretchy long underwear under her jeans.
If you have never made the investment ($30-$40) in insulated jeans, I can tell you that they make winter a whole lot better in Minnesota. Bob asks for a new pair every Christmas. He wears insulated jeans all winter, so the life is about 3 years per pair of jeans. They last longer if you can rotate them more and don’t rip them or hit them with battery acid, but that is the reality of homestead life.

Horse Doctorin’ – Long Slice

lotta cut

By Bev Sandlin,

I’ve found that horse doctorin’ works just as well on humans most of the time.

My mare came in this fall with a more than 12″ slice on her neck. It was a little more than skin deep and spread about 4″ wide. It was a bad slice. I did not even think about taking a picture at the time. The above picture is at least half healed after a week.

Well, having spent way too much money on vets through the years and knowing that they would stitch it and the stitches would rip out within hours and the whole affair would probably cost me about $800 and I would be left with a worse mess – because she would tear the skin from around the stitches too – I just decided to do the doctorin’ myself.

I sprayed it with Blue Kote from my Medical Backpack to help prevent infection and keep the flies away and then drove to Fleet Farm where I picked up two tetnus shots, a bottle of penicillin and a couple of tubes of All Purpose Grease, I have needles and syringes on hand all the time.

I don’t have a grease gun, so I just cut off the container, stuck a clean paint stir stick down in the tube and slabbed the slice with grease after I got back. Tetnus shot one and 10 cc’s of penicillin.

I lost a horse once to tetnus. The injury was almost healed and then she just died. The vet had forgotten to tell me to do another tetnus shot 10 days after he had given her one and fixed her up – but he gets paid anyway, right… So I marked it on the barn calendar and 10 days later she got another one.

This is a healthy horse and she doesn’t take kindly to shots. And penicillin, even if left to warm to room temperature, is never pleasant. And you have to twitch her to get any medicine in her mouth and there is just me to do the doctorin’. My vet has always told me 10 days of 10 cc’s of penicillin morning and night – 1 cc per 100 lbs. After 3 days she wasn’t going to stand for that, so I backed down to 5 cc’s in the evening. Now they have come out with a long acting penicillin that you can give for just 3 days, but Fleet Farm didn’t have that on hand.

 The mare was healed up just fine in 3 weeks, not even a scar or proud flesh.

This works on puncture wounds too. Her mother came out of the woods one time with a stick the size of a spear a foot deep in her chest. It was August and the height of fly season. The vet was plenty worried and sold me this, that and the other thing which all made it worse. Grease pumped into the wound with a grease gun is what finally healed it and kept the flies out. She healed up just fine. He was kind of confounded, but he got paid.


To take a look at what I have in my Medical Backpack, go here:

And the update with the pencil packs:

Do you know that you can easily search SCP by both search terms, authors, and category? Yup, and there is a lot of handy information here.




Here are a few recommended survival & preparedness supplies. If interested simply click on the included link. Remember – any purchases made after clicking on these links earn a small credit. Thank you!!


  •  Outdoor Life Magazine - One of my favorite magazines covering all aspects of hunting and fishing. $9.97 for a subscription of 12 issues – great deal!! 
  •  Field & Stream Magazine - Another awesome hunting and fishing magazine. Also at $9.97 for a 12 month subscription this is a great deal. 
  • Potable Aqua Water Purification Tablets – Extremely portable water purification method that makes most any water safe to drink. Effective against Giardia. Great to throw in a backpack or bug out bag. 
  • iOSAT Potassium Iodine Tablets - The US Government just ordered 14 million of these. I suspect there may be a reason. Helps protect the thyroid in case of the nuclear accident.


Respiratory Issues if SHTF

Respiratory issues if SHTF

By Debnow

I’ve been a respiratory therapist for the past 30 years, working in hospital settings as well as home care. I think about problems folks with respiratory conditions could face in an emergency situation. I don’t claim to have all the answers, but would like to offer a few tips for coping in an emergency.

If someone in your home or family uses oxygen continuously or even just periodically or at night, make sure you have extra masks, cannulas, tubing or whatever supplies you normally use. Most home therapists always carry extra supplies and I am sure they would give you a couple of extra masks or cannulas if you ask them.

If you have backup oxygen cylinders, keep a couple of full cylinders in reserve for emergencies. If you use a cannula, you might ask your doctor if you could benefit from a nasal cannula with an oxygen reservoir- these allow a person to use a lower flow of oxygen to meet their needs, thereby conserving their precious tanks. These cannulas are a bit pricey, but could be invaluable in getting the most longevity from 02 tanks.

And if you use 02 only for exercise or only occasionally, double check that the tank is turned completely off when you are done. You don’t want to waste any amount of such a necessity.

If you take nebulizer treatments at home, or use an inhaler, keep an adequate supply of your meds- they could be hard to replace in a crisis. Home nebulizers need to be cleaned to prevent infections. I instruct my patients to soak their nebulizers in a solution of 1 part white vinegar to 2 parts sterile water, then rinse in sterile/distilled water and air dry. So keep some white vinegar on hand, as well as some sterile water. Of course, you could always sterilize water by boiling it.

Asthmatics could also have increased problems in an emergency scenario. Dust, smoke, pollutants, etc. could trigger attacks. Again, keep a decent supply of meds- both long acting and rescue inhalers and also stock up on some n-95 or N-100 masks. If cold air is a trigger for you, limit outdoor exposure and cover your mouth and nose with a scarf. The use of a peak flow meter can help asthmatics in predicting possible attacks- this is a “cheap insurance policy“, but could be of great benefit.

Most of my patients living in rural or even suburban areas that depend on an 02 concentrator, have a backup generator as well as back up 02 tanks at home. Also, if you use an 02 concentrator, you need to make your power company aware of this, so that your home can be a priority should there be a power outage.

This is not an exhaustive list of tips for a respiratory emergency, but perhaps it will spur you to think about, and plan for this type of situation. Hope it helps a bit.

One last thought- I firmly believe everyone needs to know CPR and the Heimlich maneuver- these can be lifesavers. Take a class if you can- extra knowledge is invaluable.





Medical Grab Bag

Having read several of the medical preparedness articles, we wanted to share with you what we call our “medical grab bag” which stays at home.  Being a “grab bag” only means we don’t dig through medicine cabinets or bathroom shelves/drawers trying to locate something we need…in a hurry. 
We’re hoping you can see for yourselves just how much we are able to get into this semi-waterproof satchel that has a huge center pouch when unzipped, two end pouches, one large flap that unzips, and another smaller sized side pouch.  We have a smaller version in our RV, and two plastic shoe boxes with simple preps in each vehicle. 
Neither of us are really what we’d call “savvy” in the medical field, but we try to prepare ourselves for common occurances such as: wound cleansing/ointments/closures/bandages, burns, bites, sprains, broken bones, clothing removal, eye washes, sunburn, blisters, congestion, and pain relievers etc. 
There’s a lot of stuff in our grab bag, so I’ve attached some pics and hope their legible enough for you to see.  Hopefully we can give you ideas and you can give us ideas.  We even keep a small “round” of blood clotting powders that we buy at PetCo (for dogs who get a toenail trimmed too short).  It not only stops bleeding but also has a powerful pain killer in it.  It works for us…we can tell you for sure! LOL We’ve had several occasions to use it on ourselves and a friend who is a bleeder & got a nasty skinned knee while canoeing and it sure made a believer out of him.  Be aware though, that it will turn the wound line “black”. 
We also keep several of our fish’s antibiotics just in case we would need them :-)
If you encounter any problems please let us know and we’ll try to get this thing right.  Hopefully our sharing will help others.
Medical Grab Bag

Fitness and Survival: You gotta start some where…..


I used to wake up in the morning and just flat out ache getting out of bed. My feet hurt, back hurt, and I just hurt all over. Why? I always said it was because I was getting older. Maybe that was it. I was 41 years old and was wishing I was back in my 20′s or even 30′s. Yeah – I know – some of you are a lot older than me saying, “Suck it up Rourke!”

I am now getting ready to turn 44 and I wake up with a lot less aches and pain. I will tell you why: I am active and for the most part I eat right. I am not going to get into a lot of details regarding my workouts and activities, as well as my diet. I will summarize in that I do a workout called Crossfit, I mountain bike, I run (a little), and I partake in martial arts. I do NOT sit on my arse wishing I was younger anymore. I did suck it up and got moving.

85% of my diet is based on a Paleo Diet. Basically if it once had a face, is a vegetable, a fruit, a nut, or an egg – I eat it. It is low carb and for the most part I really enjoy it. I have lowered my body fat percentage and lost about 13 pounds. I have another 15 or so to go.


Like many guy preppers (I hate that term) I love my guns and my ammunition. Just looking at an awesome black knife with a sharp blade built to take on a gang of zombies just does it for me. Like most – I used to ignore the importance of health and fitness while emphasizing on that which I could pick up and hold in my hand.

With the reign of Obamacare just starting and the uncertainty of medical care in a potential SHTF-future – staying as healthy as possible will help avoid the healthcare system altogether – and be able to take on less-than-desirable environments better.

Now I realize not everyone is going to go deadlift 375 pounds, do 100 pull ups or run 5 miles. Still – ANYTHING more than what you are doing now will be a step in the right direction. Depending on your current physical abilities here are a few suggestions to get started:

  • Walk. Walking is better than sitting and great exercise. Start off walking a distance at a pace that you are comfortable with, and either add to the distance or increase your speed over time. The benefits go beyond just the time you are actually walking. Your body’s metabolism will increase for hours after you are finished – and your body will adapt to your walking. That is a good thing.
  • Jogging. Same as above goes for jogging.
  • Weightlifting. Go join the local YMCA or gym and get a trainer to set you up on a resistance (weight) training routine. Even the elderly can benefit from weight training. Those older muscles can be challenged – and they will respond by adapting to the workload. By the way ladies, do not worry about getting BIG muscles. It’s not going to happen. Women just do not have the hormones to get big like what you may have seen in a magazine or on TV (it takes steroids for that).
  • Gymnastics. No – not talking about doing back flips in the air or doing a handstand. I am talking about body-weight exercises such as push ups and squats. Think you cannot squat? What do you do every time you sit in a chair and stand up? A squat!! Push ups can be done from the knees or even up against a wall. Point is – do what you can. It’s more than what your doing now, right?
  • Eat right. Regardless of the “diet” you may try – eat more lean meats, fruit, vegetables. Stay away from processed foods. By the way – if it comes in a box, a pouch, or a can – it is processed.
  • Eat until your are satisfied. Most all of us overeat. Rather than eat to survive – we eat for pleasure. Eat your meal and once you are satisfied – not full – just stop. Yes – in a couple hours you may be hungry again. That is fine – eat! Listen to your body.
  • Try low carb. No bread, no pasta, no sugar. Hard? It can be but you will feel so much better. My aches and pains went away when I did away with carbs and increased my protein intake. Carbs should ONLY be used for energy – like right before or after a workout. Milk is full of sugar and what happens to a baby when they drink lots of milk? ’nuff said.

If you are already working out – great! If not – just start moving.



Disclaimer: Prior to starting any new workout program always consult a physician…..or don’t. After all – it’s your life, isn’t it?



Stock up on storable, dehydrated food to protect your family for whatever might happen.

Shaping Up for Preparedness: Using 5K Races

Runner clip art

Shaping up for preparedness:  Using 5K Races

By MsKYprepper, Editor-At-Large

I’m fat.   

But I was fatter.  Bug out ? – yea right, I doubt I could have walked one mile with a bug out bag. Bug in – OK, but I’m not sure I could haul water from the basement to the living quarters.  I’m still not where I want to be with my weight, endurance and mental toughness, but I’m getting better each week.  Check this out: 

March – purchased a garage-sale treadmill.  15 minutes at 2MPH was the best I could do on my first walk. Went shopping for new tennis shoes.  Shopping is fun!

April – I walked (scratch that, I strolled) my first public 5K walk/run race.  That’s a little over 3 miles.  My goal was to finish and I did but I came in last – and I do mean dead last.  They had already torn down the finish line by the time I got there. I soaked in the tub for an hour when I got home and went to bed two hours earlier than normal. 

There was a sign at the half-way mark that I will never forget. It said:

Did-not-win is still better than did-not-finish.

Did-not-finish is still better than did-not-show-up.

You’re already a winner.

May – Put myself on a self-directed program of walking in preparation for the next 5K.  I got online and found all of the 5Ks in my area and scheduled myself for a race every-other month.  Found a walking partner to train/practice/play with.  She was a big help in getting my butt on the treadmill regularly. My motto became, “if I’m watching TV, I’m doing it from the treadmill.”

June 5K – My goal was only NOT to be in last place.  I averaged 20-minute miles so the whole thing took about one hour.  New mothers pushing baby strollers whizzed past me early on the course but I finished 100 from last. I got to experience the finish line, the announcers over the P.A. and the loud music.  What a rush!  I had enough energy remaining, I went back to walk with the last-place girl. I could tell she was struggling and I wanted to support her.  It made me feel strong.

August 5K – My goal was to carry a 20 lb backpack.  I filled it with small water bottles and shared water towards the end.  It’s hot in August in KY and it was more of an endurance test in discomfort than anything else. It was a large race with a mob of 5,000 participants.  It was at night but it was still 98-degrees and 98 percent humidity. Night put a whole new perspective on things, I started to think about what it would really be like to bug out at night.  This freaked me out. It seemed so real being around so many strangers, at night, and carrying the backpack.  I really scared myself.  Must work on mental discipline.  Finished 400 from last but moms pushing strollers still past me. Dang it!

I couldn’t find a good race for October so my next is September 23.  Close enough. Most 5Ks have courses on level pavement.  This one is through the woods, in the mud, and with obstacles.  It’s shear physical punishment and mental toughness. As it turns out, this is very popular with the extreme sports people.   It’s not a Tough Mudder, (look for YouTube videos if you are not familiar) it’s more of a mini-muddy for fat, middle aged women but it will push me a little further outside of my comfort zone.  Ahhh, over the hills and thru the mud – I think my goal is back to “just finish.”  Wish me luck!

For me, the concept of using the 5K was motivation to train with a goal date attached.  In my area there is a 5K almost every weekend.   Committing to completing a set of 5Ks put me in a position of thinking, and strategizing how I want to change my training to improve for the next one – something that I hope will have lasting overall general health benefits.  I have a new set of “friends” now, the perennials near my walking speed, that I nod and smile to.  People with familiar faces that I can walk up to and say, “How did you do?”  or “Which race are you doing next?”  It’s nice to have peeps to inspire each other to keep going when the finish line feels too far away. 

If getting into shape is part of your preparedness plan then lace up the Nike’s and get out there.  Most cost between $20 and $50 to enter.  Most are fund-raisers for good causes.  You usually get a T-Shirt.  You could get muddy. You will feel good about doing it. Yes, there are the hard-core racers, running for a trophy but never mind them.  Toward the rear of the crowd – where you’ll find me – you’ll find comfort in a large group of middle-aged, recovering couch-potatoes doing something fun and healthy.  Just show up and you’re a winner.

See ya at the finish line.

Breast Exams for the Ladies! LOL at this One!

Submitted by MsKYprepper

Health is something we are all concerned about,

and I know that I don’t do breast self-exams as much as I should.

But ladies, after watching this, I will never think of the letters “TLC” again in the same way!



Are You Forgetting Something?


Are You Forgetting Something?


The Coach



So you are a “Prepper”. You have stockpiled water, food, firearms, ammunition, silver, gold, emergency medical supplies and whatever else that you want, for whatever time period you deemed necessary, 3 months, 6 months a year, more. However, if you are like most “Preppers”, you never have enough of everything you think you will need. But have you forgotten something that will limit how long you will live in a teotwawki situation.

There is an saying amongst “Preppers”. You can live for 3 minutes without air, 3 days without water and three weeks without food. So what if more important than food and water? What about your daily prescription medicines.

After Hurricane Katrina, there were NO pharmacies open that I could find, in the New Orleans metro area for three (3) months. After any national disaster, how long would it take for the pharmaceutical companies to start to make the drugs that you take? Then they would have to be transported to the pharmacies so you could buy them. Could they even make all of the different medications that you take? Which medications would they make first? Would the government decide where and who gets those drugs first?

You can be the most prepared “Prepper” in the world but if you have a major medical condition such as Diabetes, a Heart Condition, Epilepsy, etc. and have not stockpiled your vital medicines that you need to take on a daily basis, you will only live as long as you have you medicines.

So, you spend a lot of money on other items so that you can survive whatever disaster you are planning for but you do not want to spend $300 or $400 for an extra bottle of medication that you need to keep you living. You had better rethink you strategy.

There is no reason to have a 6 months’ supply of water, food, weapons and ammo but only have a month or two of medication you need to take on a daily basis. Why? If you die or become none functional from not having all of the medications that you need to take on a daily basis, what is the use in having water, food, etc. for longer than the amount of medications you have.

In addition, you then become a liability on the persons in your family or group that now have to take care of you or no longer have you to help them.

First, make a list of all of the medicines that you take on a daily basis.

Second, go talk to the pharmacist that fills your prescriptions.  Determine how much each prescription will cost you if you buy them without using your medical insurance. If you cannot afford to purchase a full months’ worth of medication that you need, ask the pharmacist if you can fill a partial prescription? Can you buy a weeks’ worth of your medicine instead of a full months’ worth?

Third, if you do buy partial prescriptions, as you buy them, keep them in the bottles with the labels that they came with. Most pharmacies print the expiration date on the bottles label. This is important. I have been told that some prescriptions can be toxic after their expiration dates.

Fourth, make a large zip lock bag up and as you buy your medicines, place one (1) months’ supply of you medications in that zip lock bag. When you have a full months’ worth of medications that you take, label the bag with the month and year that you purchased them in. I use a Sharpe’. As you start to obtain multiple months of your medications, place the bags in a small box.

Fifth, keep you surplus medications in a dark and cool place. Heat decreases the amount of time your medicine is good.

Sixth, be sure that you rotate them and use those stored medications well before their expiration dates.


“The Capsule Machine” Product Review

Product review: “The Capsule Machine”capsule machine

Valerian Root Powder

By HerbilGerbil

Have you ever wanted to take an herb or supplement, but just found you couldn’t take it “as is”? Or, have you ever purchased ready made caplets, only to find you can make them yourself, much cheaper? Been there on both counts!

One of the herbs my family uses a good deal of is Valerian Root Powder. Valerian Root Powder is the powdered root of the Valerian flower  – well, duh! (I heard that!). It is very effective, IMHO, at relaxing muscles and helping control pain, keeping me calm when the kids are driving me crazy, or just helping me stay “peaceful” when the world and all of its problems are just too much. But, if you’ve never experienced VRP, it smells REALLY bad; I mean, like, dirty socks three months old in the wet basement bad! I can’t imagine anyone taking this without help.

My help is in the form of making gel caplets, or “caplets” myself, in order to save money, and so that I can stand to take the things. As a warning, VRP should not be taken on an empty stomach; your tummy will not like it!

I purchase gelatin (vegetarian) gel caps at my local whole foods grocery; but you can also buy them from a number of online sources, including Mountain Rose Herbs, where I get a lot of my herbal supplies.

I started out filling these in just a styrofoam protector such as bullets get packed in for retail sale. I cut it in half and made two out of it; it actually worked fairly well, but it was a super messy job, in spite of using a dropper to fill them. A little too much pressure on a squirt, and what a mess!

Then I found the Capsule Machine. It is not a machine at all, and it apparently comes in two (2) gelcap sizes; I bought the 00 size, having no idea what I was doing. Fortunately for me, it was the right size for the gel caps I had purchased. This little device did, indeed, make the job much faster and easier. Money well spent!

The “machine” comes in a “box” of four separate parts: (1) a base; (2) a hole-filled center part where you put the gel cap bottoms (the long part); (3) the top, where you put the gel cap tops (the shorter part) and (4) a tamper/lid you use to force the product well into the gelcaps. To use it, you simply place part # 2 in part # 1 (the base); you fill all the holes in part # 2 with the bottoms (long part) of the gel caps; after loading all the gel cap bottoms; you drop your powdered product in, then use the tamper (part # 4) to push the powder down inside the caps. When they are full enough to suit you, use part # 3, filled with the tops of the gel caps (short parts) by placing on top of part # 3 with filled bottoms, and gently pushing together. Then press on the tabs on either side of the top of part # and it will release all of the gel caps – do this over a clean paper plate so they don’t roll all over the place on you.

BTW, the gel caps are not cheap, so, I fill them as much as possible. The green card that comes with the system is used to scrape off excess between fills, and works well enough.

I found it worked well to do this operation in a paper plate; that made it easy to pick up the paper plate, fold it in half (more or less), and pour the residue back in the container, to avoid waste.

The Capsule Machine can be purchased at Mountain Rose Herbs for $13.50 (plus shipping). It is available in both “0 and “00” sizes, at this price; I have no idea what the zero size is for, other than a “different size” of gel cap.

You can also buy vegetarian gel caps at Mountain Rose (and, no! I don’t work for them or benefit from any “endorsement” – it’s just where I get them).

I make different kinds of herbals using these gel caps; I just happened to need Valerian Root Powder caps on this day.

I hope you find this useful!

Behold – I have given you every herb bearing seed which is upon the face of the Earth … “- Genesis 1:29

The ABC’s of Natural Health Care for Your Pets (and People!)

From Rourke: HerbalGerbil (guest contributor) forwarded the following article to SeasondCitizenPrepper and suggested it get reprinted. Here it is:


The ABC’s of Natural Health Care for Your Pets (and People!)

By Kim Bloomer, V.N.D. on 08/28/2010


In truth the term “natural health” is redundant because real, true health can only be natural. Unfortunately for us, as well as our pets, we’ve relinquished control of our natural health care to the sick care industry: the medical community, which can only masquerade as health care.

On our podcast, Animal Talk, Naturally!, we’ve had holistic veterinarian, Dr. Stephen Blake, DVM (aka the Pet Whisperer) as our guest. He called the thinking behind a lot of modern medicine as reductionism thinking or flat world thinking but holistic, natural whole care as quantum or round world thinking. Really it is getting back to what we know is truth and what is really health. It is very basic and while this article won’t be long enough to share all of it with you here, if you can open your mind to all of this, you’ll begin to understand how we’ve been thoroughly duped and in only 50 short years.

Dr. Blake explained the ABCs of natural pet care as:

A is equal to avoidance of chemicals, toxins, pharmaceuticals, vaccines, etc.

B is equal to boosting through proper species specific feeding, rest, sunshine, clean good water, possible supplementation and so on.

C is equal to cleansing. By doing a detox or cleanse in your pet’s body, you will help to eliminate the accumulated toxins and mitigating factors hindering your pet from optimal health.

I often quote from a book by Dr. David Stewart, Healing Oils of the Bible, because of his great insight into the insidiousness of the fraud perpetrated upon our society with the overuse of pharmaceutical drugs. He states in his book how more than 100,000 people in the USA die each year from properly administered drugs and an additional 100,000 plus die from improperly prescribed and/or administered drugs! That is the equivalent to a jet liner crash every single day of the week and more than double the deaths that occurred on September 11, 2001 per week.

This is not being talked about in mainstream media because big pharma has deep pockets to share with them. Understand that veterinarians are trained exactly by the same pharmaceutical companies and have the same training as human doctors with the exception that they train on animals instead of humans. So it stands to reason that these numbers could be even higher for pets due to less regulatory control on the pet population.

We have somehow come to think that a trip to the veterinarian should yield us some kind of drug or vaccine to assure us we got our money’s worth on the visit AND that our pet is getting the protection and/or cure he or she deserves. Nothing could be further from the truth.

No synthetic drug will ever cure or prevent illness. Rather we will find our answers in nature. Fresh air, daily sunshine (sans sunscreen -watch your pets, they bathe in it daily for short periods given the access and we need to do likewise), good clean fresh water free of fluoride and chlorine, and food appropriate to the species (not commercial junk made to line the pockets of those in the pet food industry not nourish our pets).

Understand that the pharmaceuticals we’ve come to rely on for health will not do much but to drive an illness deeper into the body until it is something very serious. 94% of the marketing claims on legal drugs (pharmaceuticals) are unsubstantiated and unsupported by scientific evidence. If the brakes in our cars were that unreliable, do you think any of us would be driving cars? I don’t think so!

However, those of us in natural care face a daunting task of re-educating the public to these truths with the AMA, AVMA, FDA and all those other letters trying to thwart the process. Just so you have a bit of reference to the claims you see on mainstream television news about how many deaths there are by supplements verses pharmaceuticals, here is just ONE statistic you can chew on:

From 1993-1998 “fewer than 200 deaths occurred from herbs and supplements (mostly from weight loss products) almost 1 million people died from FDA-approved, properly prescribed, medically administered pharmaceuticals and medical procedures.” - Healing Oils of the Bible

Even scarier is both doctors and veterinarians alike rely on the information given them by the drug companies. This is only one of the many reasons why I choose to not only use a holistic veterinarian but to care for my dog as an entire being through proper nutrition, food, clean water, fresh air and sunshine. Health doesn’t come in a pill. It comes from caring for your entire self, your entire pet, as a whole using what GOD provided us in nature.  Amen? Amen!

In contrast to allopathic drugs, nature provides us the exact opposite, which goes to the cause while easing the symptoms. My favorite example to use is the essential oils. They don’t lie or send wrong messages to the body like drugs do. Rather they clean the receptor sites, erase wrong information in the cellular memory, and THEN restore God’s correct information or original information back into the DNA! This means that the body can then be well -for both pets and humans.

I hope you’ll consider the facts set here before you and dig deeper into natural health for you and your pets.





by servantheart, Editor-at-Large


It’s that time of year, again! Time to get outdoors and enjoy the sun! But, hold on, there, Pardner! This is not your first rodeo, ya’ know! There are some things you need to remember, like, don’t rush out and fry yourself!

What’s the worst that can happen with overexposure? Well, the answer to that question is not simple and we cannot do it justice here, but we all know about the link between too much sun and skin cancer. Do you know there is another potentially deadly issue with overexposure? It’s called “sun poisoning”. This is where you get little red dots all over your skin that can become permanent scars. Truth is, it isn’t “sun poisoning”, but “blood poisoning”, and for those who ignore the warnings, it can be deadly. I’ll leave you to learn more about this on your own. Suffice it to say that if you get it, you WILL either be covering up and staying away from prolonged periods of direct sunlight, or you will become intimately familiar with “modern medicine practices”.  I know which one I want!

You’re probably wondering, “why not just buy sunscreen”? Well, lots of people will do just that. But people who understand the connection between what we put on and in our bodies know it has everything to do with why we are the cancer and Alzheimers generation and that we do not have to “go quietly” into such a future. We can “fight back”, and the first line of defense is totally within our control. Read the chemicals list on the backs of these containers some time – and internet search ( the list – see what they are; that should do it!

To learn more about chemicals in sunscreens, go to EWG’s Sunscreen Guide:

You can buy ready-made all-natural sun screens, if you don’t faint at the price, that is. But you must still do your homework and remember: things are not always what they claim to be. I think there is an easier and safer way: make your own!

Note: This is not intended to be used “all over your body and every time you go out in the sun”., not that it would harm you, by any means. We all need sun. 15 minutes a day in the sun will produce the right kind of Vitamin D, which is so healthy for us all, and you don’t want to block your skins ability to produce Vitamin D. A side note on supplements: if you’re going to rely on supplements for Vitamin D, make sure it’s D3; others will not do the job. I’ll leave you to research. But 15 minutes a day in the sun is a much better solution.

Expose yourself to the right amount of sun at the right time of day, and you should not need to “protect your skin” all over; 15-30 minutes a day in the sun will do the job for you; if you must be out longer than that, yes, you should protect your skin, especially in higher heat times of day. Of course, if you’re prone to “freckles” and you really don’t want more freckles, you are going to want to do more to protect your skin, but you still need sun to be healthy.

Time of day for exposure to sun is very important. Morning or late afternoon/early evening sun will produce Vitamin D very well; being out in the hot sun in the worst heat of the day is simply not wise.  It’s important not to “rush into” sun exposure, either, particularly if your skin has not been subjected to sun in quite some time. Work into it slowly, to prevent sunburn, which is skin damage. Skin that is damaged today will come back to haunt you tomorrow – make no mistake about it!

I’m sure none of us wants to burn the skins of our wee ones, either.

A wide-brimmed hat is an absolute “must”, for babies, children, and adults. A good pair of sunglasses to protect the eyes – absolutely! Light color clothing, as dark colors attract and hold heat. Long-sleeved white cotton or natural linen shirts to cover up when you want to stay “out” but know you’ve had all the sun you need on arms, and long pants of equal fabric that you can “slip on” at will. You’ll still be cool and comfortable; you’ll still be enjoying time outdoors, but you won’t be damaging your skin (sunburn).

Wearing sandals? Your feet can get burned, too; be prepared to change shoes or protect your skin at the top of your feet, ankles, etc. White cotton socks may not be “sexy”, but neither is sunburn or sun poisoning up your ankles.

Do not neglect your hands – the backs of your hands are more likely to have sun damage (referred to as “age spots” as time goes on)  than any other part; as you age, you WILL care about this.

DO NOT subject yourself to sunburn, and certainly make sure your children don’t get burned. It’s more than just temporary misery, it’s permanent damage to our delicate organ we call “skin”.

Don’t be afraid to carry a large umbrella, particularly on the beach or outdoors for long periods; it once was quite fashionable, and should be again, IMHO. Asian and European women still carry an umbrella (parasol, if you prefer) to protect their skin from the damaging effects of sun, while still being able to enjoy the fresh air and sunshine outdoors. Start a wave!

Eat your fruits and veggies! Those antioxidants will be powerful in producing the right things for skin and avoiding the wrong things. And don’t forget that dark chocolate is rich in antioxidants! Happy! Happy! Happy!

So, let’s make our own very simple Natural skin protection:


  • 1/2 oz. beeswax granules/pastilles (about 1/8 cup; or 2 Tablespoons)
  • 1/4 cup shea butter (2 oz.)
  • 1/4 cup pure coconut oil (2 oz.)
  • 2 Tablespoons zinc oxide powder (1 oz.)

You’re going to need a “makeshift” double boiler, unless you’re lucky enough to have a vintage glass double boiler (I do!).  Otherwise, use a glass bowl that will fit partially down inside one of your small cooking pans/pots. Put about an inch of water in the cooking pan/pot.

In your glass bowl, combine the shea butter, coconut oil, and beeswax granules. Gently melt your oils, while stirring (do not use a wooden spoon here – use stainless steel only). When oils are completely melted together, remove bowl from heat source. Add zinc oxide powder, stirring in gently (you do not want it to “fly”). Gently stir the oxide powder in until there are no “lumps”. Pour it into a glass jar or container and allow to cool. It will be a creamy white color upon cooling.

Use in delicate areas to prevent burn, such as nose, cheekbones, wherever protection is needed. It goes on “white” but disappears into the skin within a few short minutes.

This is a small batch for “trial”; you may want to double the recipe for larger batches.

I get my African shea butter (unrefined, certified organic; 1 lb. tub – but you can buy lesser quantities) from Mountain Rose Herbs:  you can also buy this from your closest Whole Foods grocery, in the “beauty and personal care” section. I pay about $14.00 a lb. from Mountain Rose, currently.

I buy organic coconut oil off the shelf from any grocery in the natural foods section. I especially like to stock up on the rare occasion when I’ve found it on sale.

Zinc Oxide Powder: internet search, but some places are currently out of stock:

Also, check Whole Foods or your local health food store or even drug store (they may carry it). You’ll find them on ebay, maybe even etsy. You might also find beeswax granules here, otherwise, try:

With all of this, I hope you’re ready to have safe and carefree fun in the sun!

Alert! H7N9 Potential Pandemic! Alert!


All Around the Web News

By: Editor at Large Suni


Novel Coronavirus H7N9


Tuesday when I reported the news I put this at the bottom of the news page from the CDC. After further information has come out I wanted to do an oped on what we can do to prepare ourselves and our family’s to keep us safe, or at the very least to make us all aware of the current situation.


Many of us tend to think of the flu as something we only get in the winter months. When we are indoors more and don’t open our doors and windows as much, well nothing could be further from the truth. This virus is deadly with a kill rate of up to 50%.We need to get prepared to take care of ourselves and our family’s NOW before the panic starts and their will be shortages of supplies like the ones I am going to suggest. Will this prevent this H7N9? No, sadly it wont but it may help us to prevent it from spending if we do come in contact with someone who has it.


What you need to Know Via CDC web site

It was revealed late this week by researchers at the University of Hong Kong that the H7N9 bird flu virus which has infected 131 people (and killed 36) can be transmitted not only by close contact but by airborne exposure.


Their study, published this week in the journal Science, indicates ferrets were passing the virus cage to cage. Additionally, inoculated ferrets were infected before the appearance of most clinical symptoms, demonstrating there may be more cases than have been detected or reported. Additionally, tests were conducted using pigs, a major host of influenza viruses. These tests also definitively showed that they could also get infected with H7N9, leading to the belief that H7N9 may combine with pig viruses to generate new variants. A particularly important, though unreported aspect of the entire H7N9 topic is that severe cases are reported to be hemmoraghic. What this means is that those infected could experience, among a myriad of other symptoms, excessive internal bleeding, liver or kidney failure similar to dengue, tick-borne encephalitis and Ebola.


Readers are reminded that while reported infection numbers are still relatively low, H7N9 clearly has world health authorities seriously spooked. So much so, the U.S. Department of Health and Human Services and the CDC this week published a 1 BILLION dollar cost plus Federal Solicitation for the purposes of emergency experimentation with H7N9 Flu vaccines and emergency experimental antiviral treatments.

The Solicitation specifically references “preparation for a possible large scale national H7N9 influenza vaccination program.”

Further still, the CDC is considering using the two oil-in-water emulsion adjuvants in its stockpile with an H7N9 vaccine in order to increase effectiveness. Of particular note here is that the CDC has never before allowed the use of adjuvants in either the seasonal or pandemic influenza vaccines as their use has been tied to onset of Narcolepsy, as was the case with their H1N1 vaccine.

And something you can be assured of is that if a nationwide H7N9 vaccination program is implemented, this will no doubt be made mandatory for school-aged children given the close proximity of students in a school setting.


1. Medical Grade Skin Cleaner – In theory flu viruses can be transmitted 3 ways: Air, body fluids and direct contact. One of the best things we can do is to wash our hands and often. One thing that hospitals use is Chlorhexidine Gluconate, or HIBICLENS (brand name) This is used as a surgical scrub, health care personnel also use it for hand cleaning and a per-operative skin prep as well as a skin wound cleaner. The cleaner bonds to the skin to help create a persistent antimicrobial effect. It can be purchased from Amazon at the following link or you may can find it other places. This is where I found it.

Hibiclens Liquid


2. N95 Surgical/Filtration Mask – This will be useful for reducing person to person infection. The mask are currently inexpensive and readily available. N95 Mask


3. Disposable Scrubs -


4. Disposable Shoes –


5. Disposable Caps-



The last three (3) items I would encourage you to get in addition to the first two (2) just in case you are the one having to care for the sick individual. A trash can with lid and trash bags to be placed just outside the quarantine room will also be helpful in containing the contaminated items. This way you will be able to remove the disposable items place them in the trash and cover. Next go to lavatory and wash your hands using Hibiclens Liquid with warm water. A good rule of thumb is to sing the alphabet twice all the way through. This will ensure you are washing you hands long enough. You may also want to have disposable utensils, plates and cups. It is important that you keep contact with all items limited to the sick room. The less you have to be around this flu the better it will be for all. Use brown bottle Lysol or Lysol concentrate on ever washable surface in your home. What you can not wash –  use Lysol Spray. The CDC is preparing for a full blown pandemic. Don’t take chances.








Ten Ways to Improve Your Immune System

Ten Ways to Improve Your Immune System

by Harriet from Australia


As we grow older we need to optimize all chances at improving our immune system. This is all the more important when resources are limited and access to health/disease care is expensive – there I show you my prejudices. I’m not that enthralled at our current models of so-called health care, especially for those of us with chronic conditions. So if you have a chronic condition, or you just want to avoid getting one, what can you do?



  1. Spend some time in the sun to optimize your vitamin D. For years doctors have pushed the message about avoiding the sun to cut skin cancer levels. However now we also know that there is a strong evidence that low levels of vitamin D INCREASE the likelihood of cancer. So do be sensible and avoid getting sun burned, but do get some sun.
  2. Stabilize your blood sugar levels. This is a vastly unacknowledged factor in ill health. Yes, most of us know that unstable blood sugars are bad for people with diabetes, but they are also bad for everyone if they occur on a regular basis. For a comprehensive discussion on their importance read this article:
  3. Where possible eat herbs regularly. Bioflavenols and polyphenols are important to our general health as they provide important co-factors needed for good immune function. We need to stop thinking in terms of magic bullets to fix us when we are ill. Eat a range of fresh herbs and vegetables. What is easy to grow in your area will depend on your climate. Where I am I can grow garlic, parsley, sage, rosemary, thyme, oregano, lemon balm, lemon verbena, and a range of mints. Use herbs frequently in your cooking.
  4. Undertake some regular exercise. There are far too many of us whose greatest exercise is to walk from chair to car to shop to car to chair. How many people get down on their hands and knees and scrub their floors? Or climb a ladder to clean our their gutters, or walk to the local shop, or personally dig their gardens. I would like to think that preppers undertake regular incidental exercise such as these, but if you aren’t then start.
  5. Eat enough quality protein to keep you healthy and replenish your stores that heal and provide energy. The general advice is to eat 1-2 grams per kilo of lean body mass. However that becomes complicated to work out so think in terms of a palm sized quantity of grass fed protein or fish three times a day.
  6. Improve your omega 3/omega 6 ratios. What this means is that we eat too much of the wrong sort of fat. We need to eat fish, lots of fish and if that is not possible for budgetry reasons then have some krill oil (preferable) or ordinary fish oil. Avoid vegetable oils except for coconut oil and olive oils.
  7. Laugh lots and make time for play. Medical research has shown that laughter improves our immune system.
  8. Do something creative that you enjoy, that’s another activity shown to improve your immune system, though I’ve currently mislaid my list of references for this.
  9. Deal with your unfinished business. There is a lot of research to show that bad stuff from our past can haunt us, either literally through bad memories and PTSD or through repressing them so they are reflected in poor immune function. Holocaust survivors who told their stories were shown to have improved immune systems compared to those who chose not to.
  10. Prepare for your future. When we are comfortable we have done as much as we can to look after ourselves then we are much less worried than if we are just aware and yet do nothing.

Elderberry Syrup, DIY


Elderberry Syrup, DIY

Submitted by servantheart, Editor-At-Large




½ cup elderberries, dried

1 cinnamon stick

5 cloves

1 TBSP freshly grated ginger

2 cups clean water

1 cup RAW, unfiltered honey


Put all in a saucepan EXCEPT honey. Bring to a boil, then turn it down to simmer. Simmer,

covered, until liquid reduces by one-half (about 20-30 minutes). Strain liquid into a glass

bowl. Squish all the good juice out of berries through sieve/strainer, however. Gently whisk in

your honey. Store in a closed glass jar in the refrigerator for up to two weeks. You can make

this with fresh or frozen berries, but use a full cup of berries, rather than the half cup dried.


This only keeps for a couple of weeks, so make a small batch at a time from your stored



Source: Mountain Rose Herbs: 

Check out:


Used for its antioxidant activity, to lower cholesterol, improve vision, boost the immune

system, improve heart health and for coughs, colds, flu, bacterial and viral infections and

tonsilitis. Elderberry juice was used to treat a flu epidemic in Panama in 1995.


Elderberries have been a folk remedy for centuries in North America, Europe, Western

Asia, and North Africa, hence the medicinal benefits of elderberries are being investigated

and rediscovered. Elderberry is used for its antioxidant activity, to lower cholesterol, to

improve vision, to boost the immune system, to improve heart health and for coughs,

colds, flu, bacterial and viral infections and tonsilitis. Bioflavonoids and other proteins in the

juice destroy the ability of cold and flu viruses to infect a cell. People with the flu who took

elderberry juice reported less severe symptoms and felt better much faster than those who

did not. Elderberry juice was used to treat a flu epidemic in Panama in 1951


Elderberries contain organic pigments, tannin, amino acids, carotenoids, flavonoids, sugar,

rutin, viburnic acid, vitamin A and B and a large amount of vitamin C. They are also mildly

laxative, a diuretic, and diaphoretic. Flavonoids, including quercetin, are believed to account

for the therapeutic actions of the elderberry flowers and berries. According to test tube

studies2 these flavonoids include anthocyanins that are powerful antioxidants and protect

cells against damage.

Your Bed as Therapy

How to create a bed that will nurture your body.

Quote of the Day
“What do I wear in bed? Why, Chanel No. 5, of course.”
Marilyn Monroe
Your Bed as Therapy
By Bev Sandlin, Executive Editor
I believe in a comfortable bed! I spend 8 hours a day, or one third of my life, in bed; it is going to be comfortable!
Mattresses can make or break your sleep. Too hard, too soft, never “just right”. For years I had a standard mattress that I flipped twice a year every spring and fall. As I got older it seemed that my hips hurt more and my back ached more. I started putting my quilts under the sheets to save room in the summertime and noticed that my back problems eased up until I had to put them on the bed in the wintertime again. Hmmm, perhaps a mattress topper would do the trick? I tried polyester and feather toppers—just not right… Then I tried 2 inches of memory foam, ahhhh A good night’s sleep at last!
One year I found 600 thread count sheets on sale for $25 and decided to try them, another ahhhh purchase! One night I stayed over at my Mom’s on her Murphy bed that she had clad in those T-shirt material sheets—OMG  I was in heaven! I immediately went out and bought a set! Although oh so comfortable, they just do not wear well—holes within six months; not a good investment.
The years were continuing to add up and I needed another addition to the sleep elixir. I started sprinkling lavender scented powder between the mattress topper and the sheets. Lavender is a natural sedative and does help with getting to sleep sooner and staying asleep longer.
A car accident, a major stroke, divorce (Turned out Bob has a gambling problem) and then my home burned and I was relegated to the barn for over eight months—eight months of very little sleep and chronic aches and pains. Well, when I finally got into another house I went all out and bought a generic 12 inch deep memory foam mattress (under $500)—ahhhh  My back and hips and shoulders and even the arthritis in my neck started to ache less and less. I had several good friends who had gone with the sleep number beds and loved them until they started losing air in the middle of the night–apparently a common problem with any air bed.
I have been very happy with my memory foam mattress except for one thing, it is too warm, especially now that I am having hot flashes. Yes, I have purchased a polyester topper for it, but it is a warm bed. Lavender scented baby powder under the sheets is still oh so welcome. And yes, I did go out and buy some more 600 thread count sheets again—oh so comfy and changed weekly they will last for years with never a tear or pill.
I wanted to share this with you because so many older people discount how important a comfortable sleeping surface is. And how much scent can help you sleep. Bob and I got divorced a couple of years ago, and now he is back. Oh, he so loves my bed—probably more than me! His first night–or I should say day, as he works third and sleeps during the day and I sleep at night (a round the shift working bed)–back and he woke refreshed and renewed. “Wow, I haven’t slept like that since you kicked me out. Love that bed!” But of course, he won’t spend HIS money on a comfortable mattress, silky smooth sheets or lavender scents—but he does appreciate them! And his old bones are better rested for the expense. And I do make him pay rent.
A smile for you…
Yeah... Sure
The bed is a bundle of paradoxes: we go to it with reluctance, yet we quit it with regret; we make up our minds every night to leave it early, but we make up our bodies every morning to keep it late.
Ogden Nash

Fitness and survival……….


Getting old sucks. Yeah, many of you are probably saying, “No kidding” or something a little more more colorful. From a physical perspective these last 6 years or so have been rough on me. I am only 43 – but numerous sports injuries have side-lined me at different times.

I grew up playing NO sports. I never really played basketball, football, baseball or any other sport like many other kids. I always found myself on the sidelines, being rather shy and too afraid that I would be embarrassed if I didn’t do well. I did get into bodybuilding at age 17 - which is a very individual sport. I enjoyed it through grade 11 and 12. After High School graduation laziness set in and my bodybuilding days went bye-bye.

Over 20 years have past since I graduated and I have gone through multiple levels of health and fitness. I have attempted to get physically fit doing many activities and currently find that Crossfit to be the best answer for ME. We are all individuals and have individual needs. Some people cannot lift heavy weights due to back problems. Some cannot run due to bad knees. Some people are in a wheel chair and others have their own specific limitations.

I am getting to my point – bare with me.

There are numerous workout programs out there that can help your chances of survival – as well as get healthy. From aerobic DVD’s to high intensity workouts such as P90X and Crossfit. There are local gyms packed with equipment and facilities to do all kinds of exercises such as weightlifting, tennis, racquetball - and running.  You know what else? There is the great outdoors as well! Go for a walk. Take a stroll around the neighborhood. Have steps in your house? Walk up and down them 10 extra times every single day. Whatever your physical limitations will allow you to do – do! Go for a bike ride. Get up out of a chair and then sit back down – 50 times.

The important thing is MOVE and do more today than you did yesterday.

Man, I didn’t even mention diet. Guess I’ll save that for another day.

Take care all -



Recognizing the good in what you have done over the last week

hlRecognizing the good in what you have done over the last week

By Harriet, Editor-At-Large Australia




Health includes not just our physical body but also our psychological selves, our social set up and our spiritual selves. All three of these directly impact on our body’s functioning, our hormonal systems and our immune system.


This is an exercise to help you become aware of what you do well from a psycho-social-spiritual health perspective. – This is just as important as knowing what you need to change, in order for you to get better or to improve your overall stress levels. You must be aware of something before you can act on it – so scientifically gather the data for your self care experiment.  Use the form below the instructions as your template for gathering your data.


For each aspect that you have done well give yourselves a tick (ü).  Every now and then you will recognize something that you would prefer to have handled differently.  That is great, give yourselves a plus sign (+) to indicate this.  We do not allow a cross (x) because this is not a matter of getting something wrong.  You have a plus for awareness and after you become aware you may well find the resources to make changes in the future.



Are you getting sufficient sleep, rest (including blob out time – see the note below for the definition of blob out time), relaxing time.

Is your diet balanced and appropriate?  Sufficient fruit, vegetables, protein and water, and reduced processed food.

Are you getting daily appropriate exercise? Is it sufficient?

Are you seeing your GP/health professional as needed and getting the advice you need?

Are you taking required medications?

Are you going to the toilet as needed?

Are you managing your temperature requirements appropriately? Not too cold, too hot?

Any other physical requirements – dust, mould, allergens etc?

Are you doing too much?  If so give yourself a +


Self acceptance

Are you accepting yourself: who you are, where you are, how you are, why you are the way you are?

Give a tick for each occasion you value yourself.

Are you staying away from self judgment? (Evaluation is judgment if you feel bad about it.)


Values and principles, time management, priority and boundary setting

What is important to you?

Did you make decisions about your time management in relation to your values?

Did you set priorities in relation to your values?

Did you set appropriate boundaries so that others are not able to invade yours constantly?



Give yourself a tick for each affirming relationship you have had today.

What are your relationships like with your partner, family, work colleagues, social contacts?


Unfinished business

Give yourself a tick for any personal work you do on anything that hangs over you, drains your energy or causes a strong emotional response, eg: relationship issues, poor self esteem, abuse issues, over-commitment, anger, etc


Fun, enjoyment, humour

Give yourself a tick for anything that you enjoyed, encouraged relaxation or made you laugh.



Give yourself a tick for any activity which is expressive of you.  This includes craft, art (in the widest sense), music, home redecorations, gardening, cooking and many hobbies.


Future and dreams

Give yourself a tick for time spent with hope, desires and plans for anything that makes you feel more complete, more whole, more enjoyment, anything you look forward to.



Blob out time is time when you just stop.  You give yourself permission to do nothing.  You are not watching TV, reading, thinking, reflecting, planning, or even listening to the radio.  This is stop time, non functioning time.  You might choose to have a cup of tea or coffee and a small snack.  You might choose to have some relaxing music in the background but it’s not the time to be listening or doing.  Any TV watching is general relaxation time and this is in addition to blob out time.



STOP, STOP.  Now before you go and read on, “thinking, yeah, yeah, that’s a bit basic, I know all that stuff”.  Stop, and think, “Am I really acknowledging to myself all those things that I’m doing right?”


Mostly we spend time bemoaning the things we can’t do, thinking about what we would like to do and blaming ourselves for not being able to do more, or other people for not understanding that we can’t do more.


So… stop… and go through the exercise.  Give yourself a pat on the back for EVERYTHING you are doing right – well at least a tick. The experience as we did this exercize weekly was that it took about ten to twelve weeks to ingrain the concept of developing awareness into our everyday thinking.


We have to start (or continue if you already have this insight) recognizing EVERY positive we can.  Life is difficult enough with a health condition or when stressed without making it more difficult by “forgetting” all the things we are doing right.


 Check out this graph to help you through an exercise:

Detoxifying Your Body……Expanded

From Rourke: Last week I published an excellent comment from SeasonedCitizenPrepper Editor-at-Large Servantheart. Well – Servantheart wrote up an expanded follow up to that comment.

Enjoy it below! Laughing



Detoxifying Your Body: Expanded

By Servantheart, Editor-At-Large


The Importance of Water 

There are some very simple things one can do to reduce or even eliminate “inflammation” – the most important being, what you drink and what you eat. Drink lots of water every day – not citified (municipal) tap water with all the chemical neurotoxins, including fluoride (which is added and you pay for, by the way) and other peoples’ drugs, E. coli, etc., but clean, clear water – filter it yourself or buy bottled spring water (which can also contain many contaminants, so, be careful!). But drink more CLEAN water – flush out those vital organs, every day. Stay properly hydrated – every day.


Many health issues today are the result of dehydration, believe it, or not!

If nothing else, keep a “Life Straw” ($20) on you, so you always drink clean water, wherever you may be. Don’t worry about looking silly, worry about being sick (or, avoiding it, in this case).  To avoid passing illnesses, have one LifeStraw for each member of your “party”, if possible. Or, a Sawyer Squeeze Filter might be a good choice for transport (about $60).

Get a good large-volume filter system; it doesn’t have to be expensive; a ceramic filter works well, but it’s very slow. If you build it yourself, it’s relatively cheap. Don’t think you’ll filter by the minute with one of these. A Big Berkey is expensive, and you’ll have to keep replacing the filters. Those cheap things that attach to your faucet or have a pitcher? Don’t waste your money or your time. Sawyer also makes “big” filters, that are well thought of, in general.


Eliminate all sodas. Maybe later you can have one on a rare occasion as a special treat, but it should be very rarely. (Side note: I actually had a stomach ulcer heal up when I stopped consuming my favorite drink, “Coca-Cola”!). The same Coca-Cola I use to soak and degrease and derust my cast iron when it needs it!


Other ways to naturally detox your body include: 

1)   Green tea: one of the best things you can do to detox your vital organ – in particular, your liver – as long as you don’t sweeten with refined sugar.

2)   Garlic: one of the most potent foods you can consume to get healthy and stay healthy for many reasons, not the least of which is that it builds the autoimmune system AND is an excellent detox agent;

3)   Ginger is another good anti-inflammatory; if you’ve never tried FRESH ginger (slice and eat from the tuber), you’ve never had GOOD ginger, IMHO! It’s like “candy”, only healthy!

4)   Turmeric: this powerhouse can’t be overstated for many benefits, including anti-inflammatory and healing properties. You might want to do some reading on this natural herb; its abilities may surprise you!

5)   Omega 3 Oils: these lubricate the vital organs, including the intestines, and help “clear” things out with minimal stress to the system; Omega 3 oils also reduce inflammation in the kidneys; when the kidneys become inflamed, the body cannot detox itself properly. Krill Oil is considered the best, but it’s very expensive. Not all “fish oil” is good; much of it is rancid before you ever buy it. Do a little research and read your labels carefully.

6)   Bentonite Clay Powder: this is a natural substance (it is really just finely powdered volcanic ash!). BCP is a phyllosilicate which has adsorbent (yes, that’s spelled correctly) strength second only to powdered charcoal.  You can buy it as a powder or as a liquid. BCP attracts, binds and removes pathogens, heavy metals and toxins- from the intestines. BCP gets absorbed into the blood stream and picks up “hitchhikers”, moving them out of the system, out of the vital organs, out of the body. If you can’t handle the liquid, make your own “pills” (this is the form I prefer) using the powder form and gel caps (buy them from The Bulk Herb Store: or Mountain Rose Herbs ( or from your local health food store; you can fill them yourself with a dropper, but a “capsule machine” makes the job much easier; see video here:


7)   Pumpkin Seed Oil: buy this at any health food or whole foods store; pumpkin seed is proven as an effective agent against worms in both humans and animals. Ewwww….gross! I know. But humans and animals can and do get worms from the world around us, as well as each other…detoxification by taking Pumpkin Seed Oil caps according to directions every six (6) months to even once a year should give peace of mind and prevent any unwanted “living hitchhikers” in the body. You can also use them for your pets; if you have cats, for example, they are famous for passing on pinworms. Did you know that?


Good Sweeteners 

Reduce or eliminate refined sugar from the diet, a common cause of inflammation in the body, especially the joints. Learn to eat and drink without “sugar” in order to break the addiction (sugar IS addictive!), but if you must have sweetener, use RAW locally-produced honey (you need the antibodies for your area!) or Stevia in the Raw.


Some people like Xylitol, but I suggest you do some reading first, as there is new evidence Xylitol has its problems, too, such as causing diarrhea, and being processed with ethanol – the same reason I say do not use TruVia or PurVia, which are a form of Stevia. Also, avoid Agave Nectar, even though you’ll find it in health food stores. You can do your research to find out why.


My personal favorite sweetener is locally-produced RAW honey, which helps build immunities (pollens from your locale), and never goes bad. If it crystallizes, just heat it up, stir, and use it. It’s also an excellent medicinal, but; I’ll leave you to research this on your own. Again, RAW (unfiltered) honey–its dark amber; not “golden”. That’s how you know. Look for an apiarist (beekeeper)in your area who sells it; an internet search ( should do it.


Get ALL of the artificial sweeteners (brain cell killers!) and Monosodium Glutamate (MSG) out of your diet. Good luck with those two (read labels). I have found artificial sweeteners in a can of green beans (which is why I now can my own). It may take a while to get them all out of your body, as they do have a cumulative effect, and you may experience “withdrawal” symptoms, just so you know. These are neurotoxins (they both kill brain cells); people who persist in consuming them may find themselves diagnosed with Alzheimers or Epilepsy, when they don’t have either one; I learned that from my Neurosurgeon after I blacked out at the wheel in rush hour traffic over 20 years ago. It took eight (8) months to get it all out of my system. I haven’t touched these toxins since.


Cooking Simplified; “Fast Foods”
This means eliminating “ready to eat” foods, for the most part, particularly “off the shelf”. Watch foods out of the freezers, too; better still, don’t buy them and don’t eat them. Cook simple meals for yourself at home, even if you can only cook once or twice a week to eat from all week. Or eat raw fruits and veggies, if you can’t take the time to cook (once in a while).

Freeze your own meals – make not one casserole, but two; eat one for dinner; freeze the other. Mark and date it; “fast food” for a future meal.

Learn to can your own foods and know what goes in them – “fast food” you can live with! Pop a jar, heat it up, yum! I make large batches of soups, stews, beans, meats, veggies, etc., and can them up so I always have home-cooked “fast food” at the ready. If you work full-time outside the home, set aside one Saturday a month just for “food prep day”. Then go to worship on Sunday and thank our Heavenly Father for providing the food so that you would have something to prep! (Just throwing that in for good measure!)  :-)


Wash All Fresh Fruits and Vegetables

Start washing all fresh fruits and veggies before eating, including “organic” and getting the chemicals off; I like to soak mine in a mild solution of cold water with about a teaspoon of white vinegar per gallon of water. Buy only organic citrus, if possible, because you can’t remove the toxins from these skins. Better still, grow your own; citrus will grow just about anywhere if it gets enough light and warmth, especially in a greenhouse or climate-controlled home (for colder climates); they make beautiful “house plants”.

Eat foods as close to “natural” as possible. The less cooking, the less processing, and the less time out of the garden, the healthier for you.



If you make these simple changes to your diet, you’ll soon feel better, and probably feel like “moving” more! Now you’re ready. Go get some exercise – take a nice walk, even a short one; tomorrow, it will be longer, and the next day…and so on.

Yes, we ALL need exercise, if we don’t want to turn into a bowl of gelatinous muck, one that couldn’t whip its way out of a soggy paper bag. Can you say, “Easy target”?

Baby steps. But get started today!


Exodus 23:25

Worship the Lord your God, and his blessing will be on your food and water. I will take away sickness from among you,


Guest Post: Your Fear of the Doctor Could Kill You

Your Fear of the Doctor Could Kill You


The older we get, the more important it is to visit the doctor for annual check-ups. During these yearly physicals, doctors not only check patients for obvious signs of ill-health, but they request various blood tests that can alert both patient and doctor to beginning stages of such diseases as diabetes, high cholesterol and even cardiovascular disease. It’s not a stretch to say that, if you are afraid of doctors, your fear may be killing you. By avoiding the doctor, you are risking not only your health but, ultimately, your life. Here are five ways to manage your fear and get through your appointment:

1.Schedule a Visit

It may help to lessen your anxiety if you can meet your doctor face-to-face with no examination required. Schedule an appointment with your doctor simply to discuss your fears and have your upcoming physical explained in detail. Most doctors will be happy to schedule this meeting if you let them know that you’re fearful or anxious. Once you get to know your doctor, he or she may seem less intimidating during your “real” appointment. You can also ask your doctor how he or she suggests that you cope with your appointment; believe it or not, you won’t be the first person that they’ve run across with a fear of doctors.


Take part in a relaxing activity just before your appointment. You may want to go for a massage, sit for a pedicure or even go for a walk on the beach. Different things relax different people; find what relaxes you and do it before you see the doctor. By taking part in some type of activity ahead of time, you will be less likely to spend hours worrying about your appointment, heightening your level of anxiety.

3.Take a Friend

If you’re appointment won’t be too personal, take a friend or family member along. Having someone with you for moral support can go a long way toward lessening your stress. Even if your friend isn’t permitted in the exam room with you, just having them in the waiting room can keep your mind off of your pending appointment. Be sure that you take someone along who will be supportive; avoid asking anyone who will tease you to tag along. Remember that the goal is to lessen your anxiety, not to make it worse.

4.Call Ahead

There’s nothing that will heighten your stress level like a long wait in the reception area. Feel free to call ahead and make sure that your doctor is running on time. Explain to the receptionist that you’re feeling anxious and don’t want to have to sit in the waiting room for an extended period of time. The receptionist should be happy to tell you if the doctor is running behind and can give you a better idea of when to show up for your appointment.

5.Breathe Correctly

When we get nervous, our body naturally responds by quickening our breathing pattern. Make a conscious effort to slow your breathing to a more exaggerated pace. Close your mouth and breathe in through your nose, filling your lungs deeply. Hold your breath for about three seconds and then exhale slowly through your mouth. Repeat this exercise three times and then return to normal breathing. Perform this exercise in your car, in the waiting room and then again in the exam room. This breathing pattern is naturally calming and can help relax your mind.

If your fear of the doctor is causing you to avoid medical care, you could be harming yourself more than you think. Even if you feel “fine,” avoiding the doctor completely can cause you to miss out on early diagnoses that could ultimately save your life. If you can’t get yourself over your fear, you may want to seek the help of a trained therapist or psychologist who specializes in phobias. Getting over your fear will be the first step in ensuring your health and longevity.

Kelly Rhodes writes for health sites. If you’re concerned about your health, check out more information on locations for discount blood work in Florida.