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From the Desk of John Rourke – January 11th, 2017

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Just remembered something: Just before Christmas the front office staff where I worked decided to have a gift exchange. Thee was a game involved although the details really aren’t important. Everyone was to bring a gift valued at around $20. I brought a single 1 ounce American Silver Eagle. Everyone was fascinated by the silver. I heard several people say they had never held “real silver” before.

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Below is the typical breakdown of my daily diet. This is running around 1650 calories – which is likely too restrictive but a couple days in I am feeling OK so far. I may move up to 1800. Goal is fat loss however I need to maintain or even gain muscle mass at the same time which is a delicate balance. I would like to get my protein upwards of 200 grams to assist in the muscle-aspect of my plan.

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My interest in picking up “survival supplies from the 80’s” continues. I’ve been scouring eBay for deals on a Smokey Mountain Toothpick, Buckmaster survival knife – and Gerber BMF knife(pictured below) – among other things.

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The news stories of businesses that are moving back to the United States or not moving out of the country is extremely encouraging. While I still believe that the economy will see some extremely trying times in the future a reprieve is welcome.

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Something for you….

free-1

There are many reasons why so many love their Kindle and Amazon Fire tablets. One huge advantage is you could literally go years without every buying a book to read as there are tons of free eBooks available. Don’t have a Kindle or Fire? No problem. There are apps that can be installed on most any cell phone or computer for free. No excuses!

Today’s Freebies

Preparedness and Survival Guide for Beginners

Happy, Healthy, and Prepared: Top Tips from the Hosts of the Survival Mom Radio Network

Survival: Bushcraft Guide

The Prepper’s Guide to Food Storage

Wilderness Survival

Herbal Remedies

NOTE: If you see a free Kindle book that your interested in get it now. Prices change often and there is no way to tell how long the book will remain free. Before purchasing a free Kindle book on Amazon make certain the book is still free by making sure the price is $0.00. If it lists a price or says “read for free” or has a price for prime members the book is not free anymore.

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7 Comments

  1. Lightning Shako says:

    Rourke- my son is a personal trainer as a hobby and he works out all the time.
    Please be careful of your kidneys with a high protein diet. Lightning

    Reply
  2. Mustyone says:

    I hope your carbs are from above-ground vegetables, fresh local seasonal organic.

    I hope NONE of your carbs are from grains.

    Paleo. In 2011, I eliminated grains, dairy, seed oils such as sunflower and safflower. I dropped thirty pounds in thirty days. It was all water, edema from inflammation, resulting from poor diet choices.

    And I quit coffee cold-turkey.

    Result: Stamina. No more aching hands and wrists. No more brain fog. No more shortness of breath. Erections last hours if I want.

    Reply
    1. Ernie says:

      I did a modified Paleo last year alongside a cardio exercise program which really means I ran a lot. I lost 37 # in 6 months. I’m not a big guy I’m 6’1 and currently about 210 I was about 230 when I did the diet last year mostly belly fat. I changed my workout to incorporate some weights 3 days a week and run another 3 days. Im following a Paleo style diet, no breads grains beans etc, and the difference is mind blowing in how I feel. I hear a lot of people bash the Paleo diet but it has worked for me and I’m 44 years old and I still outwork guys younger than me on the Fire Department. Keep it up guys.

      Reply
  3. CaptTurbo says:

    Probably the most useful tip for weight loss for me was just boosting my intake of greens which is easy because I grow tons of them. I know have moringa trees growing on my property which are probably the most nutritious plant known to man. They grow so fast that you can grow it as an annual if you don’t live in a warm zone like I do. Or, you can buy the leaf powder online.
    That said, another trick for shedding pounds is simply using spices. Turmeric is the king of them in my view especially when combined with black pepper. Besides that I use lots of cumin, ginger, and cinnamon. Your mileage may vary. 😉

    Reply
  4. goingray58 says:

    good job .. I shoot for 33/33/33 and get close. depends on the day. very high protein does increase urea production hence tougher on kidneys.. but your pretty young and if you are healthy you’ll do fine. Goes without saying all fats are not equal.. and unsaturated is better.. that is plant fats like peanut butter is better than animal fat.. etc.. carbs are 4 cals per gram and fat is 9 cals. I too run the 1800 cal deal and usually am under it by a 100 or so and don’t feel hungry as long as a significant portion of it is vegetable and fiber bearing foods. I almost totally lose breads and almost totally lose red meat most days.. I do however recommend vitamin supplementation .. even if every calorie is nutritious (as opposed to empty like sugar), we still don’t get enough vitamins in 1800 calories.
    Fat soluble vitamins like A and D can be infrequent because we store in in fatty tissue and the brain. Water soluble vitamins like B’s and C are not stored, washed out with fluids. They are essential for nervous and endocrine functions.. (B’s) and C for immune health and energy production.
    Make sure and get that water in as well .. the ideal is supposed to be body weight /2 = daily ounces of water.. I can never do that .. I top out at about 80-90 ounces and slosh doing it.

    Bottom line .. log it.. work it and if it’s working for you you did good..
    Good luck
    GG58

    Reply
  5. JBernDrApt says:

    Thanks for sharing! I wish you the best in this endeavor. I too switched to paleo a few years back and lost 30 lbs in 30 days, 55 lbs total. No grains, dairy or sugars including fruit for 120 days and then only marginally.
    – Keep Looking UP

    Reply

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