#this needs to be adjusted with a plain ol ‘hot’ option

[jungshookz]

cee omg you could literally write a drabble about uni!yoongi making out with yn and i would literally die

➺ pairing; min yoongi x reader

➺ genre; uni!yoongiverse!! nsfw i think?? i’m not sure?? what do u call it if it’s simultaneously smut and not smut at the same time.,,. smaybe smut,,. smalmost smut,..  smerhaps smut,.,. 

➺ wordcount: 1.5k is this a baby drabble??? idk i’m counting it as a regular drabble 

➺ what to expect; “i’m going to need you to shut up now, please.”

➺ optional reading: not necessary but feel free to read some other drabbles from the uni!yoongiverse!

➺ note; this was originally a baby drabble (literally was only going to be a couple of sentences at the moST) but i got carried away so here we are :D also i wrote this while my professor was in the background talking about 16th century literature on zoom and now it’s a genuine concern for me as to whether or not ancient literature is my aphrodisiac 

                                   »»————-　♡　————-««

you never really know how yoongi does it

every time you tell yourself that this time, you won’t let yourself be distracted by your boyfriend, it’s only three seconds later that you find yourself straddling him on the couch with your hands all over him

and theN when you tell yourself that you’ll only entertain him for ten minutes maximum before getting back to work he does that dumb boyish smirk and head tilt thing (“you sure you wanna go back to your textbook?”) that makes your knees all wobbly and your tummy all warm and before you know it your poor textbooks have been abandoned on the coffee table

one time you even left a marker uncapped and when you came back an hour later it was all dRY

yoongi dipped it into a glass of water in a poor attempt to revive it but it was too late

(he bought u a set of new markers from the bookstore on campus to make up for it)

“do you- mm- do you wanna hear about the classes i’m taking this semester?” you pull away and reach up to adjust your glasses that are now a little wonky considering the fact you and yoongi have been kissing for- has it already been twenty minutes?!

what happened to your ten minute rule??

yoongi rolls his eyes playfully before nodding, “go for it, dork-” he snorts before nudging his nose against your chin to get you to tilt your head back

he knows that if he says no you’re going to whinE about it for the entire time he’s groping you on the sofa so he might as well let you get it off your chest

“okay, so i’m taking this super cool literature course on trauma-“ you hum as you wrap your arms loosely around yoongi’s neck

yoongi starts to press warm kisses against your jaw while his hand slides down from your waist so that he’s gripping the side of your thigh, “mm, yeah? sounds cool.”

“it’s so super cool!” you gasp excitedly, “and the professor is super nice - i mean, she’s a little ditzy with zoom, but that’s to be expected - oh, anD she has purple hair, which automatically makes her the coolest professor ever-” you absentmindedly shift in yoongi’s lap and he grunts when you grind down against him in the process

also

side note

(not that he’s not paying attention to what you’re saying right now, but it’s pretty hard to noT focus on the fact that he’s currently kissing up on his very pretty girlfriend)  

he was never really into dry humping before you came along

you guys don’t do it as often considering the fact that now,.,. now u can just have plain ol sex buT sometimes you’ll get into it if you’re on a tight schedule or something

like the other night yoongi had some dinner plans with a couple of friends (aka going to town on 5 XL pizzas in a grubby frat house) but yoU, for some reason, decided that while he was in the middle of putting his shoes on, that was the perfect time to tell him that you wanted to play

“the last person who gets there has to take out the garbage, and i am noT going to take out the garbage again-“

“but don’t you like it when i grind on you wearing just your sweatshirt?”

yoongi pauses in the middle of tying his laces

so yeah

he was the last one to arrive at the frat house which meant he was on garbage duty but it was totally worth it

and yeah, he supposes dry humping is typically something that only a couple of hormonal prepubescent teenagers would be into but.,,. with you, it’s just so,.,.., it’s so hot

he likes seeing you get so worked up over him when he hasn’t even taken any of his clothes off yet

his favourite is when he’s lying on his back and you’re on top just because he… likes it when you’re on top

there really isn’t a very deep explanation to his preference

it’s a nice view! sue him!

he also likes when you place your hands on his chest

you say it’s because it helps keep you from falling off but he knows you just like touching him there

and right as you’re about to cum, your fingers always twitch and he likes the feeling of your nails digging into the thick fabric of his hoodies

not to mention, he loves seeing your reactions whenever he starts talking dirty to you because your cheeks and the tips of your ears get super red and usually you get all quiet and whimpery but there’s always a fire in your eyes like you’re ready to rip all of his clothes off

like there was one time he actually just wanted to tease you just to see how far he could go (you weren’t paying any attention to him because your stupid nose was stuck in your stupid books as per usual and he was getting really bored) and he’d never seen you so needy before

“yeah? you like it when i talk to you like this?” yoongi coos and bites back a grin when you buck your hips against him with a pitiful whine slipping past your lips

he presses his palm flat against your hip to keep you from moving, “aw, what’s the matter, baby? need me?” yoongi pushes his bottom lip out in a mocking pout as he hooks a finger into the waistband of your skirt before giving it a playful tug

“yoongi, please-“ you prop yourself up on your elbows before leaning up to try to get yoongi to kiss you

he’s been dodging your kisses for the past five minutes which he’s been really enjoying because you look awfully cute when you frown at him like that

and to make matters worse (for you, duh! not him >:-)) he knoWs you really really like kissing him

yoongi nearly snorts when he notices you looking at him like you’re about to skin him alive

he totally gets it because he’s basically blue-balling you

it’s nice to be on the other side of the situation for once!

no wondER you do it all the time

“yoongi.” you clear your throat and he raises a brow

“mhm?”

“i don’t know what kind of game you’re playing here, but-“ you poke your finger against his chest, “in three seconds, i’m going to get on my hands and knees for you - and i want you to push my skirt up, tug my panties to the side, and fuck me. please fuck me.”

yoongi’s eyes widen in surprise and he pulls back a little

you very rareLY use swear words on a daily basis - in fact, you usually scold him when he brings his potty mouth into your apartment - so he’s not used to you dropping the f-bomb so casuall-

“did i mention i started taking birth control?”

yoongi’s mouth immediately goes dry

“-also taking a literature class on shakespeare, which is really bringing me back to high school-“ yoongi snaps out of his little trip down memory lane when he feels you shift on his lap again

okay well

he was like 5% horny earlier but now that the gates of his spank bank have basically flung wiDE open it’s safe to say that he’s roughly… 98% horny?

maybe a little more

maybe like 150% horny

you could flick his forehead and he would have a mind-blowing orgasm - that’s how horny he is. 

it’s not his fault!!! 

blame the spank bank!!! 

“and- oh!” you find yourself flopping back on the couch and staring up at the ceiling all of a sudden and you blink quickly as your brain attempts to catch up to what the hecK is happening right now 

“i’m going to need you to shut up now, please.” yoongi’s face pops up in front of your eyes and your eyes widen when he drags you down towards him until his very obvious bulge is pressing right up against your centre

you feel your face flush bright red and you find yourself struggling to come up with anything to say because a second ago you were literally talking about william frickin shakespeare, “but-”

“here’s what’s going to happen-“ yoongi tugs his sweatshirt up over his head, “first, i’m gonna go down on you,” he tosses it aside before leaning over and placing both hands on either side of your head, the thin silver chain hanging around his neck dangling down, “and then we’re gonna fuck-”

“language!” you say on instinct and yoongi immediately snorts

that’s pretty rich coming from you, miss flip-my-skirt-up-and-fuck-me-now 

“and you know, since i’m feeling particularly generous today,” he ignores your comment about his oh-so inappropriate language, “i’ll gladly let you choose how we boink-”

(you end up riding him which we all know is the decision yoongi is more than happy with.)

help me help you make your wishes come tru (aka send me a request)

requested drabbles masterlist

[thecoroutfitters]

Written by R. Ann Parris on The Prepper Journal.

Editors Note: Another article from R. Ann Parris to The Prepper Journal. If you have information for Preppers that you would like to share then enter into the Prepper Writing Contest with a chance to win one of three Amazon Gift Cards with the top prize being a $300 card to purchase your own prepping supplies!

On a budget or waste-minded, now and especially in hard times – whether they’re personal or widespread – making the most out of our time and labors, and the foods we’ve grown or purchased, is important.

There are some additional tips for increasing ease and variety in the article about food preservation from a prepper-specific perspective (http://www.theprepperjournal.com/2018/08/01/preserving-the-harvest-canning-and-dehydrating/) and there are some inexpensive tools that can make food preservation faster and a fair bit easier on the hands (and on the back, and feet, and knife sharpener…). Here I’m hitting some quickie snippets that increase the frugality, efficiency, and ease of our home preservation, as well as some that increase the variety and options we have waiting in our cupboards.

I assume some basic familiarity with the most-common preservation methods, so make sure to check out the intro articles on TPJ and get the Ball/Bernadin canning book. The Excalibur dehydrating guides and recipe booklet is available for free online for download, too. It’s largely applicable to any electric dehydrator.

Into the Eats…

Churn out tongue-pleasing treats by dehydrating things like watermelon and cantaloupe. We can just slice them, or we can give them a whirl in a blender to turn into leathers or roll-ups.

The natural sweetness isn’t just a treat for a mood boost. It’s also a way to get an energy boost from nice, natural sugars and keep on trucking awhile.

Oddball bits of produce? Can up some antipasto or spicy pickle mixes. Anything works – peppers, cauliflower, broccoli, cucumbers, zucchini, celery sticks or kohlrabi spears, summer squashes, beets, carrots, green beans or wax beans, leftover olives, pea pods, even the odd egg or some leftover smokies, meatballs, or larger sausages.

It’s especially useful for larger flat types of green beans or lima beans that normally don’t make great green beans, but that will otherwise be wrecked by changing weather or the small percent left when most of the harvest has finished and we want to turn that bed/row/field.

Those small bits can also be easily canned as veggie medleys or soup starter.

Dehydrating is also an excellent way to preserve foods when we only have little bits and pieces of any one thing, but more than we’ll eat before it goes bad (especially without refrigeration).

Canning soup blends? Like mushrooms? Throw a couple of slices into each jar. That’s all you need to have the flavor permeate.

We can also dehydrate and then mince or grind mushrooms (from cans, too), for a little bit that goes a long way in sauces and broths.

Roast veggies before pressure canning. It provides deeper flavor as well as sometimes affecting the textures that result, especially for things that are prone to going mushy.

We can dehydrate our own quick-cook beans. Boil up some extras – plain. Rinse them, spread them out to dry, and store them with a moisture or oxygen absorber. When we’re ready to make them, we can either simmer for 20-45 minutes, or soak them for the day or overnight and they’ll be ready to heat and eat.

*Cook the beans plain, and either simmer or rehydrate with seasonings.

We can do bean purees (refried, humus), too, spread out like we’re making leathers or roll-ups (spaghetti sauce and applesauce, too). We can pummel them into bits or carry strips and chips with us, then quickly rehydrate them into a meal or side, campfire or kitchen.

The dryer/harder we get those, the longer they’ll last, like any dehydrated foods.

With seasoned beans and anything that includes fats and oils, the shelf life will decrease pretty significantly compared to plain – it’s that head-scratching wheat berry, flour, pasta conundrum again.

Line a bowl or pitcher with a storage bag to save the liquids from canned and drained frozen fruits to make jelly or syrup. Not sure of the sugar content? Use tapioca or corn starch for “now”/fridge versions or try a no-sugar pectin.

Those no-sugar pectins will store for years past best-by dates in the fridge, and may come in handy some time when we’re canning and realize there’s not enough sugar. (Jams and jellies require as much sugar as fruit, just about.)

While we’re making jelly, don’t rely on recipes’ times. We can always re-boil or use syrup, but for rock-solid, consistent results, use a chilled-spoon/plate or sheeting test.

Corn cobs that have had the kernels removed can be boiled down and turned it into homemade “Karo” or “Golden Eagle” corn syrups to use as a sweetener. (The cold-plate test is an excellent way to judge how far your syrups have gone, too.)

Scraps

Almost anything we can or dehydrate creates scraps. Most of those scraps can have a second and third life. Veggie peels and bones can be made into stock. Most fruit peels and cores can be soaked and turned into jellies.

Can, freeze, or dehydrate the mash strained from making jelly. It can be used for leathers/roll-ups, teas, animal supplements and treats, or flavoring breads, muffins, yogurt, oatmeal, sorbet/ice cream, etc.

We do want to be aware of dangerous/toxic seeds and remove those as needed. However, save the “safe” seeds removed from oversized cucumbers, squashes, and pumpkins – they can go to any birds, and most can go to hogs or goats.

Once we’ve gotten the very last use out of our foods, there’s the compost option, but most of the peels, cores, pods/shells, and tips are perfectly safe to add to animals’ feed or save for treats and winter-spring health boosts.

Prep Extra Jars & Lids

Jams, jellies, and pie filling are a bit notorious for filling up a little less or a little more than a recipe calls for. That’s due to fruit’s initial water content, and how long we process it, but it can happen with anything – hot pack or cold, pressure canning meats or water bathing tomatoes.

Having an extra jar on hand makes overage no big deal. There’s no stopping to wash more.

Having a pint, half-pint, or 4-oz jelly jar on hand already clean makes it even easier to adjust on the fly when we have a little more or a little less of something.

Having the spares on hand and ready to go also means we don’t have to stop in the middle, wasting time (and, from prepper perspectives, fuels) while we chase down a lid and rewash it.

Size Matters

Sometimes life is easier with fewer choices, and it’s definitely easier to organize and arrange things if we have nice, modular pieces. Even so, while prepping for home preservation, get a variety of jar sizes.

    In a grid-down or emergency situation, we may not be able to keep leftovers very easily, and there are things we just don’t go through very fast. Small and tiny jars of herbs and condiments help with that, even now.

Some smaller jars also help us with gifts and potlucks now, and will increase options later. It lets us compile a variety of goodies instead of just one thing. That can help us with both bartering and even “brown bag” lunches later.

Which goes right along with…

Open What You’ll Use

Especially for canning, preserve foods in reasonable one-use sizes. With a big family, we might very well want chicken cubes in a full quart. For only a couple of people, pints or half-pints are more reasonable and for some of us, little jelly jars might actually be the best-fit to avoid waste.

Tiny jars are especially helpful for sausage stuffing, lil’ smokies/shortie hotdogs, rillettes or pate, etc. that might be just a snacky-meal or special treat, or that we might be pocketing to take hunting, exploring, scouting, etc.

Smaller and oddball-shaped jars are also applicable to things like ham hocks or turkey necks that will be seasoning foods more than serving as a primary protein source.

Having small jars on hand will also let us PC some of our precious meat leftovers when it’s too hot for snow-bucket coolers but power is too precious for running fridges.

(It’s not as big of a deal for dehydrating or dry goods, although we might work in sizes we can move through or easily repackage there, too.)

Stock & Pasta Pots

We can use any ol’ pot for WBC; we don’t have to buy a specific canner (although, the lift racks are admittedly nice). That means we can tailor which pot we use to fit the most jars per load, avoid stacking, or having to reach uncomfortably high.

That last will keep more people productive and useful in a crisis as wear-and-tear on the body and lack of easy meds takes its toll. It also avoids shorter people dealing with the hassle of a tall canner on a standard stove, whatever their age or physical status.

*Also, you might want to keep both short and tall people in mind when setting up outdoor and emergency-times kitchens (or any kitchen). Tall people can flip an apple crate upside down to increase counter height and short people can stand on it for extra reach, but it’s nice to limit bending and climbing and decrease slip-fall risks when possible.

Just throw forks, butter knives, canning rings, or a towel in the bottom of the pot to buffer jars, or use a pasta strainer insert. Otherwise, the jars develop weak spots at the joint of the bottom piece. It usually won’t affect this batch, but the next time those jars hit a canner, we’re likely to start seeing a higher percentage of breakage due to the weaknesses.

  Preservation Quickie Tips

There are a lot of ways we can decrease food waste – besides just tossing something for compost.

Keeping our animals in mind and holding some of the summertime gluts back for them to enjoy during winter will keep them happier and help keep their guts primed and ready for varied foods during the season of grains, bagged feed, and typically one-type grass hays.

The critter clean-up crew really deserves its own article, as do super-star mechanical helpers like a very simple mandolin or hand-crank food processor.

Meantime, there are a million ways we can make canning, especially, a little easier and faster, and increase our efficiency in preserving foods, not only making use of every last bit, but also economizing our time.

Pretty much everybody who’s been at it a while has a trick they’ve developed or picked up that’s not in most canning or dehydrating guides. It’d be great to hear a few more.

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  The post Preservation Quickfire Tips – Increasing variety, ease and yields appeared first on The Prepper Journal.

from The Prepper Journal Don't forget to visit the store and pick up some gear at The COR Outfitters. How prepared are you for emergencies? #SurvivalFirestarter #SurvivalBugOutBackpack #PrepperSurvivalPack #SHTFGear #SHTFBag

[0xcusesfitness]

This heat is SOMETHING else, man!

New Post has been published on http://0excusesfitness.com/2018/06/08/this-heat-is-something-else-man/

This heat is SOMETHING else, man!

Dear Reader,

Man oh man oh man. As it says, this heat here in “here neck of the woods” is something else altogether – – and something unlike anything I’ve felt for years.

It’s this dry, “dry-sticky” sort of desert heat (mixed in with more than a fair degree of pollution) and the temperature is touching 45 degrees Centigrade on a regular basis these days – – and thats shade temperature from what some people say.

Man oh man. Even sitting at home without the air-con on all day makes me feel like I’m a chicken being broiled – or roasted (alive!) – and thats saying something, since I’ve been in China for years, and the heat is pretty bad there as well.

And while the humidity was certainly more where I was a month or so ago, this dry heat is the undisputed KING when it comes to sapping your energy quicker than you can draw a nice long breath.

And YES – I’m still working out – hard and regular as usual, but even I’ve had to make some adjustments to my “crazy” (not really, hehe) workout schedules due to the heat and conditions outside (and even indoors).

We don’t have air-conditioning in all the rooms here (something which for whatever reason seems to be a staple here in India for the most part) so even a quick ‘n’ dirty 0 Excuses workout will make me FEEL it – BIG time  – way, way more so than I felt it WITH the A/C on back when I was shooting the videos with Cindy.

(The 0 Excuses Fitness workouts can be gotten right here – – http://0excusesfitness.com/0excusesfitnessystem/)

First off, it’s important to remember that late riser though you may be (I am), anti-morning person though you might be (I am), “relax at night with a few …” person though you may be (I am, though not in the sense you’d associate with the term), now is NOT the time to pay heed to those preferences.

When it’s as hot and oppressive as it is both indoors and outdoors it’s far better to train either early in the morning – – or late evenings – – or even at NIGHT, crazy as that might sound.

I tried the morning routine. Didnt work for me. But there’s no way I’m going to go back to my preferred time slot of 11 A.M. workouts in this heat. No way, Jose!

I’m working out late evenings these days – and though it’s taken me a while to adjust – I’m doing fine even with the changed time etc.

Second, it’s important to know that staying hydrated is of paramount importance – even more so NOW.

And as I’ve written in the Simple and Effective Diet, Coca Cola, coffee, sugary “cold” drinks, common iced tea and other such drinks are NOT the best way to stay hydrated.

Plain ole water works best – in HEAPING quantities, my friend.

A couple of other “local” delicacies I’ve been trying here are sugarcane juice and spicy buttermilk – – both GREAT options – – nourishing and refreshing at the same time. You may not be able to find freshly squeezed sugarcane juice where you’re at – but if you can – I highly recommend you give it a serious shot.

Ditto for the buttermilk.

I’ll have more on that in the future, but the third thing – now is not the time to wear “body hugging” clothing when working out. Allow your body even more space to breathe. Wear loose, comfortable clothing – – or even better (if you’re a guy) – – do what I did in China, which is to work out “topless”.

NOT for “show” – – but it just feels a heck of a lot better – and those that have done it know what I BE yellin about.

Last, but not least, remember that workouts now more so than ever need to be short – sweet – and BRUTALLY effective.

Hot weather conditions are NOT the time you’d want to experiment on the latest “50 reps x 100 sets x 2000 cool downs” workouts the bros detail in the muscle mags.

You want to keep things short and sweet. You want to get the max bang for your buck in the time you workout – and believe me, you’ll have only so much energy to devote anyway if the weather is as hot as it is here in your neck of the woods.

And 0 Excuses Fitness workouts are the BEST workouts you can do in this sort of weather, my friend. Partake of any of the workouts detailed at the end of the manual — or simply follow along with me in the 250 pushup workout vid, and you’ll know what I mean!

Well, my friend – that’s IT for now. I’m off to partake of some A/C myself now, hehe.

Best,

Rahul Mookerjee

[raymondsteed234-blog]

Basic Tips for Eating is quinoa a carb

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You may have to do more dishes but it's worth it to cut down on carbs. Everything from fajitas to breakfast burritos can be just as tasty when eating off of a plate or out of a bowl. Prepare everything the same way you always have but instead of wrapping it up in a tortilla, serve it in bowls. This works for pretty much everything, except for a quesadilla. Nobody wants to eat a bowl of melted cheese for their meal. There are several ways you can is quinoa a carb. is quinoa a carb don't have to be difficult. If you use these tips, you can feel full but still eat a limited number of carbohydrates. It is entirely possible to limit your carbs and still live a regular life. Eventually the conscious choices you make will be little more than habit. After a while you won't even notice the difference. All you will know is that you feel better than you ever have. Easy Suggestions for Eating is quinoa a carb It doesn't have to be full of carbs to by yummy. 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How the cheese is made will be the main factor in the number of carbohydrates it has. Tons of people think that they only have to is quinoa a carb and they are healthy. They are wrong. When you commit to a is quinoa a carb you must be certain that you are getting you nutrients and vitamins and that your calorie intake is low. One of the reasons that eating a is quinoa a carb is difficult is that most of the things we crave when we want to snack are filled with the bad carbs. If you know how to make smart decisions, you will see that eating low carb is a whole lot easier than you expected. Use These Tips to Help You on Your is quinoa a carb Many people assume that trying to eat is quinoa a carb would be a huge hassle. These diets also don't seem to be reasonable. In school, they teach you that carbohydrates are good. After all, carbs are the base of the food pyramid. Some carbohydrates are actually good for us. There are also carbohydrates that are bad for us. The same goes for cholesterol. There are strong similarities between eating a is quinoa a carb and eating a well balanced one. If you follow the rules of nutrition you can is quinoa a carb really easily. Using the following tips will help you adjust to a is quinoa a carb. Opt for foods that have a vegetable base. Veggies are is quinoa a carb. This advice is good to use when you go out on the town to eat. Choose your side dishes based on their vegetable content. A lot of side dishes have a high amount of calories and are covered with foods rich in carbs. For instance, steamed veggies are a perfect selection for a side dish. They can also be considered good snacks. One of the most difficult aspects of eating a is quinoa a carb is picking good snacks. Carrots, broccoli and cauliflower all are wonderful and carb free snacks. If there are any carbs found in these vegetables, then the levels are extremely low. Many people think that eating lots of meat is the best part of following a is quinoa a carb. You do get to eat a lot of meat, however, you need to be picky about the cuts of meat that you eat. Meat, even if it doesn't have carbs, does have fat and other elements that aren't healthy. This is why you need to choose lean cuts of meat when you are making your dinner. We've already mentioned that your best meat options are beef, chicken, and seafood, but make sure you are getting lean cuts of these meats. You will be healthier when you limit the fat in your meat dish. Any healthy diet needs to include whole grains. This is especially true of is quinoa a carb. Whole grains are extremely low in carbs and they can reduce the stress associated with bread cravings. Bread and pasta are fantastic foods and if they are baked with whole grains, they are very useful. Whole grains have tons of nutrients that your body needs and can be a great addition to any is quinoa a carb. The only thing that you must do is watch the number of calories that you eat. Just because something is made from whole grains does not mean that it is low in carbs. there are many ways for you to accomplish a is quinoa a carb. Don't try to cut out carbohydrates altogether. Carbs offer energy that you need to balance out your diet. Ah, naturale is the best way to eat is quinoa a carb. That way you don't have to feel deprived. You aren't replacing carbs completely you are simply eating healthier. Advice for Those who want to Follow a is quinoa a carb is quinoa a carb can seem like a huge hassle. These diets also seem to go against reason. Many of us can remember being taught that carbohydrates are good. They are the base of the food pyramid. There are good carbs. Of course, there are also bad carbs. This applies to cholesterol, as well. There are strong similarities between eating a is quinoa a carb and eating a well balanced one. If you follow the rules of nutrition you can is quinoa a carb really easily. Using the following tips will help you adjust to a is quinoa a carb. Many people associate is quinoa a carb with eating lots of meat. When starting a is quinoa a carb, many people look forward to that part. It is true that almost all meat is free of carbohydrates. Beef, chicken, and seafood are all good meat choices on a is quinoa a carb. This is the reason people on a is quinoa a carb will substitute lettuce for the bun when eating a hamburger. This is good news for people who eat a lot of meat. Another thing you can do to cut carbs is to use coconut flour. You can use the flour made from coconuts in place of both white and wheat flour and it is low in carbs. This way you can still have baked goods, pancakes and other foods that are made with flour. Refined flour is terrible for people on a is quinoa a carb. Coconut flour is a great substitute for that. Not to mention, coconut is rich in various nutrients. Coconut water is a popular health drink. You can enjoy breakfast foods made with coconut flour without worrying about the carb content. Instead of using tortillas, serve the fillings in a bowl. Sure you'll have to do a few more dishes this way, but isn't it worth it if it help you cut down on your carbs? You won't lose the delicious taste of dishes like fajitas and breakfast burritos by serving them in a bowl. Simply cook everything the same way that you would cook it if it were going to be put into a tortilla and then...don't use the tortilla. This will work for almost anything except for quesadillas and similar dishes. No matter how much you like cheese, a bowl of melted cheese does not make an appetizing meal by itself. Tons of people think that they only have to is quinoa a carb and they are healthy. This is the wrong thinking. When you commit to a is quinoa a carb you must be certain that you are getting you nutrients and vitamins and that your calorie intake is low. One of the main reasons that maintaining a is quinoa a carb is hard is that all of the good snacks are filled with carbs. If you get used to making good decisions; however, you'll find that eating a is quinoa a carb is easier than you think! Tips for is quinoa a carb Tasty does not have to mean full of carbohydrates. Fresh fruit, steak, peanuts, are some good examples of food we all love that have virtually is quinoa a carb at all. Keeping a is quinoa a carb balanced diet makes it even more enjoyable to have that chocolate cake you love so much from time to time. is quinoa a carb are incredibly easy to eat. Just change the foods you eat for lower carb versions. We intend to teach you a few hints and tips for a lower carb diet with this article. Eggs are a great food for people on is quinoa a carb. So many people think that a real breakfast includes all sorts of high carbohydrate and fatty foods. Bacon, for example, is something that most people would rather not give up. A good breakfast, however, can be as simple as eggs and fruit juice. As long as you don't use high carb cheeses or other additives, eggs are a great substitute for other high carb foods. You can make great omelets by simply adding fresh veggies to your eggs. You can also use coconut flour to reduce your carb intake. Coconut flour can be used as a is quinoa a carb substitute for both white and wheat flour. Using coconut flour allows you to still enjoy pancakes and other baked goods that use flour. Refined flour doesn't work as part of a is quinoa a carb. Coconut flour is a great substitute for that. Not only that but coconut is rich in nutrients. Coconut water is a popular health drink. So, coconut flour is a great way to eat regular breakfasts and other meals without having to worry about eating lots of carbs. Roasted foods are a better way to get away from fried foods. You'll probably find that roasted veggies are a great side to any dish. Yummy, roasted potatoes taste better than french fries. Cut down the bread with a green salad. Swap things around, order veggies as a main dish and add meat as a side. When eating out it is possible to cut the carbs. All you have to do is pay close attention to what's in the food you are eating and how it is prepared. There are all sorts of ways to lead a healthy and is quinoa a carb lifestyle. It's not somethign to do all at once. Some carbs are good: they give you energy and help you eat a balanced diet. Just find natural ways to eat is quinoa a carb. That way you don't have to feel deprived. You're just finding things that you like more and that keep you healthy. Options For A is quinoa a carb Tasty does not have to mean full of carbohydrates. In fact, most of the foods you love the most probably don't have a lot of carbs at all: fresh fruit, a good steak, etc. If you can keep your diet well balanced and is quinoa a carb you can still enjoy your chocolate cake once in a while too. It isn't hard to is quinoa a carb. Eating a is quinoa a carb usually means simply substituting the foods you eat now with a lower carb variety. We will discuss a few tips here in this article. Pick foods that are based upon vegetables. Vegetable do not have that many carbs. This advice is good to use when you go out on the town to eat. Select your side dishes that are vegetable based. Many side dishes are higher in calories and contains foods that are filled with carbs. For instance, steamed vegetables would be viewed as an excellent side dish. They also good selections for snack foods. One of the most complex things about eating a is quinoa a carb is having the ability to pick out a good snack food. Carrots, broccoli, and cauliflower all considered to be wonderful and carb free snacks. If these vegetable have any type of carbs, these carb levels are extremely low. Fruits are great for is quinoa a carb. This is one is quinoa a carb hint that you really should use. Fruit is a wonderful way to satisfy your sweet cravings. Because fruit is low in carbs, it is also a wonderful way to restrict your carbs when you have a craving for sweets. In addition to is quinoa a carbs, fruit is filled with nutrients and vitamins that you body craves to be healthy. Fruits can give you things such as vitamin C, which is a required thing that makes your immune system work properly. They are also great sources of fiber. When choosing a snack on a is quinoa a carb, cheese is a good option to consider. Cheese typically has little to is quinoa a carb in it. Double check before you start chowing down though. Some of cheeses, like feta, do contain small amounts of carbohydrates. Your doctor or a nutritionist can help you if you'd like to use cheese as a snack as part of your is quinoa a carb. For the most part the amount of carbohydrates in cheese will depend on how the cheese is made. There are several ways to follow a is quinoa a carb. It doesn't have to be a hassle. If you use these tips, you can feel full but still eat a limited number of carbohydrates. It is entirely possible to limit your carbs and still live a regular life. As you adjust to limiting your carbohydrates, you will find your conscious choices becoming habits. You won't even notice the difference after awhile. All you will know is that you feel better than you ever have.

[wellpersonsblog]

The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness

To run — as defined by our friends at Google — is to, “move at a speed faster than a walk.”

Wouldn’t it be beautiful if training was that simple?

The thing is, no matter if you’re training for a 5K or 50K ultramarathon, successful runners do a lot more than just run … something I haven’t always been willing to accept.

I’m the kind of guy that loves to run — weekend-long trial runs are a highlight each week, and daily runs fill me with energy and excitement. But as I progressed in distance and worked towards goals, it became clear I’d need to do more than just move at a speed faster than a walk to be successful.

If I could take care of my mind, legs, and nutrition, I’d speed recovery, and stay focused and injury-free.

The only problem? Nothing got me as excited as the act of running.

So I had to make a shift that would change everything. That shift?

To consider each run not as just the time on the road or trail, but the entire workout experience.

And it’s that viewpoint — which I share with you below — that helps me finish 100-mile ultramarathons and helps my coaching clients meet their goals.

Why Runs Don’t Stop When Your Watch Does

For most runners, the run stops when your GPS watch does. You hold down the top right button until it beeps, and boom. Workout complete.

That’s a problem.

Because what you do in those 20-30 minutes directly after your run will impact the effectiveness of your workout. What and when you eat impacts recovery, and how you move can cool down muscles and aid in preventing injuries, for example.

But that physical stop of the watch often queues a mental end to your workout, whether you intend to tack on post-run activities or not. In my opinion, that’s why most runners never do the post-run routine they know would benefit their training.

Motivation stops right with the watch.

Which brings us back to that mental shift: when you begin to consider a “run” or “workout” as more than just the miles logged on your watch, it’s easier to incorporate the other routines and tasks.

They’re no longer bonus activities, but instead simply part of what you do.

Developing Your Perfect Post-Run Routine

Every runner has a story … and their own needs to be met by a post-run routine. I could tell you exactly what I do, but what I do might not be what you should do.

So instead, I’ve developed a simple formula to create a routine that fits your needs (and your story). The formula focuses on strength, recovery, and mental focus — the three areas I’ve found most helpful for post-run success.

What do you say? Let’s start easy:

1. Hydrate (1 Minute)

You’ve heard it since you were eight years old — your body is made up primarily of water. It’s no shocker that we need to hydrate after a tough run. As your body begins the recovery process, muscles rely on fluids to stay lubricated and elastic, and dehydration will hold them back.

How to do it:

Fill up a bottle or glass to nurse throughout the rest of the routine. Electrolyte heavy sports drinks are great after tough workouts or long runs, but plain water will do just fine.

The amount of water you need largely depends on what you lost during the workout, but no matter what the temperature outside or how much you think you sweated out, make re-hydrating one of the first things you do after a run.

2. Build Strength (10 Minutes)

Arguably the most ignored running truth is that while running increases strength in certain muscles, other areas of the body are left weak and under used. But running is a full-body activity…

… Your arms help propel your legs.

… Your back keeps your form in line.

… Your core is engaged with every stride.

Growing weak in one area often leads to an inefficient stride, loss of power, and worst of all, injury.

As much as you may hate it, regular strength work is an essential ingredient to proper training and a post-run routine.

How to do it:

Choose a routine based on your abilities and needs. All runners can benefit from basic core strength work, which is an easy place to get started (shout-out to elementary school PE for teaching us the basic sit-up!).

If you have a history with injuries, I also recommend to incorporate focused work in that area on top of core exercises. Take IT band issues, for example. Committing to exercises that help strengthen the IT band and surrounding muscles will help prevent future issues. Same goes for hips, feet, and any other area of your body that gives you trouble.

Here are a few strength routines to get you started. Don’t stress out about which is exactly right for you; pick one that looks like a good fit and give it a try:

Strength Routine for Trail Runners (Rock Creek Runner)

The Standard Core Routine (Strength Running)

ITB Rehab Routine (Strength Running)

Yoga for Runners (No Meat Athlete)

A post shared by Doug H (@rockcreekrunner) on Nov 23, 2016 at 1:20pm PST

3. Speed Up Recovery (5 Minutes)

As soon as the strength work is complete, recovery begins, and you have the opportunity to directly impact on how efficiently it happens. By taking a few minutes to focus on the major muscle groups (for runners) like your quads, hips, IT Band, and hamstring, you’ll get a jump start on repairing those muscles and working out any nagging issues or hot spots.

How to do it:

Foam roll (aka my favorite torture device)

Stretch — While a lot of experts now think static stretching before your run is a bad idea, stretching after a run can release tight muscles and help prevent injury

Self-massage

Gentle yoga — Unlike the yoga mentioned above, I use gentle, stretching-focused yoga to stay loose and flexible

4. Eat (5 Minutes)

We see a lot of talk about fueling before and during your workout, but post-run fueling for recovery is often neglected. And it makes sense — after a run the first things you want to do are rest, shower, and drink a beer (or my favorite, all three at the same time).

Eating might be up there, but it often takes a back seat to washing away your stench. The thing is, food is your way to restock your body. Eating restores depleted glycogen stores and repairs damaged muscles, which is most effective when you do it within twenty to thirty minutes of the end of your run.

How to do it:

I like to think of post-run fuel as a snack, not a full meal, which is why it takes five minutes or less to prep. You can eat a full meal a little later (within two hours of your run).

The suggested nutrient ratio for that snack is 4-to-1 carbohydrates-to-protein, but sticking to the No Meat Athlete way of simplicity over stress, I encourage you not to worry too much about ratios. Instead, think carb-heavy, with a little protein.

Doesn’t that relieve a lot of the pressure?

Some of my go-to post-run stacks are:

Fruit smoothie (with nut butter, seeds, or protein powder)

Toast with avocado or nut butter (heads up, you can get a free jar of Justin’s Classic Almond Butter through Thrive Market here)

Oatmeal with nuts and fruit

Trail mix

Take a few minutes after you finish the movement portion of your post-run routine to fix a snack, and enjoy it while we complete the fifth and final element.

5. Track (2 Minutes)

A post shared by Doug H (@rockcreekrunner) on Feb 22, 2017 at 7:28am PST

Sometimes the simplest things have the biggest impact, and tracking runs is one of those times.

By keeping a training a log, you can see exactly what’s working and what isn’t. If a race or training cycle goes wrong — either with an injury or missed goal — you’re able to look back at the data and make adjustments. And if it goes right, you have a blueprint to build upon.

And even more than that, it’s a way to hold yourself accountable by checking in daily about whether you hit your goal or not. By simply taking a few minutes to note and reflect back on what you did (or didn’t do) that day, you’ll keep your mind focused on progress.

How to do it:

There are countless ways to track your runs. Some involve sharing them with the world (hey social media), and others keep your training private. I share three easy techniques below, but the most important thing is to be consistent in where you track, and to be thorough in how you track.

The more details on how you felt, where you ran, and what your workout looked like, the better.

Here are three ways to track your runs:

Through Strava — The easiest way is to simply upload GPS data to a site like Strava. It’s a great way to get clear stats on your run, but if you never look at them, there’s no point. For all online trackers, I recommend actually opening up the activity and writing in notes about the run.

Digital training log — I make all my coaching clients keep a digital log which they have to enter in themselves. No plug-in-and-go with this option, but it can be as simple as filling in a few cells on a spreadsheet.

Pen and paper — My favorite method for tracking is the ol’ pen and paper technique. Either in a true runner’s log or a simple notebook, jot down the stats, your route, and how you felt.

Putting it All Together: Design a Routine that Works for You

We talk a lot about routines here on No Meat Athlete because they work. Routines formulate a system, making it easier develop habits and stick with your desired actions.

But, as well-intentioned as a routine may be, it’s only sustainable if it fits your needs (time, body, and goal needs).

As you use this formula to put together a post-run routine of your own, keep those needs at the forefront of your mind. Maybe that means you start small, with just one aspect of the routine. Or maybe it means you focus heavily on a recurring injury.

Whatever the routine you develop looks like, make it just as much a part of your run as the run it self.

And over time, your definition of going for a run will shift from just moving quickly to moving, eating, drinking, recovering, and tracking.

Doesn’t that sound like a lot more fun?

About the Author: Doug is an ultrarunner, coach, and the co-host of NMA Radio. Pick up his free eBook, Why Every Runner Should Be a Trail Runner (And How to Become One).

The post The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness appeared first on No Meat Athlete.

First found here: The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness

[thecoroutfitters]

Written by R. Ann Parris on The Prepper Journal.

Dead of winter or height of summer, there are some relatively quick, easy, and commonly inexpensive projects we can tackle right in our own backyards to improve our self-reliance and test our preps.

Train Prepper Pards

For many of us, our animals are beloved family members. Animals can also be incredible helpmates, even basic livestock like poultry and rabbits. Having those animals trained to respond and accept handling increases their usefulness as well as our ability to get them out of dangerous situations.

Both dogs and goats can be trained to wear packs and pull in harness.

That can decrease our loads not only in evacuations and hiking with them, but also increase their usefulness as we collect or distribute water, haul groceries to the kitchen, and maneuver about our daily lives.

They have to build up to their tasks, just like we do, both mentally and physically, so work in short periods and increase time and reps/weight regardless of task.

Animals also have to become accustomed to their gear. Many need some adjustment periods even for simple booties that protect them from roadside and forest or trail debris and surfaces.

Having well-behaved animals is always a plus. For preppers, especially, having animals that leash and load well, can be handled if they’re injured or sick, and that respond off-lead regardless of situation, and respond to voice, whistle pips, and silent hand signals is even more beneficial. Even the smallest backyard – or apartment interior – serves as a training ground for those abilities.

Since so many preppers recommend either headstrong or high-activity working dogs that need jobs to be contented companions, the concept “a tired puppy is a good puppy” also applies in the need for regularly working and training with our animals.

Rain Catchment

When it comes to preparedness, it really just does not get much easier or cheaper than some freebie buckets or curbside-pickup totes and trash cans, drilling 2-8 holes, and covering with old shirts or sheets, with $2-$5 in plumbing hardware optional.

Tagging onto gutters and roof lines is one of the most common – and efficient – methods of water catchment, but it’s far from the only way. We don’t have to stick with big kegs or drums for our catchment, either.

I actually prefer building tiers and pyramids of buckets because the smaller containers are easier to access for cleaning and lighter to move around.

Other options – especially for evacuating – include rolling trash cans we can fill with gear or livestock supplies, unpack, and use either for rainwater or fill larger amounts from water sources and be able to move (a bit) easier due to the wheels.

We can also create freestanding catchment out on our properties or as part of our bugout or camping plans, using tarps, damaged umbrellas, and kiddie pools to widen the catchment when able.

With an open mind for sizes and the ability to sheath them for looks, they’re applicable to vehicle bug-outs and even many condo/apartment flat dwellers.

Sub-Irrigated Planters

Done correctly, this is one of the few items even easier and cheaper than water catchment, and just as capable of greatly forwarding our productivity and efficiency.

The premise is that we stack or fill things to create a reservoir beneath a planter, with a tube running through that planter to the reservoir and a wick up to our soil.

We’re able to fill the reservoir quickly, and because the water stays “underground” for plants to access through soil wicks, there’s little or no surface area for evaporation. It also keeps water available for sensitive plants like tomatoes and lettuce, and gives squash the deep watering they prefer.

We can use those same trash cans, totes, and buckets we sourced for free. We can also use filing cabinets and deep plastic or plastic-lined drawers.

The reservoir space can be created or held/supported by milk jugs, peanut butter jars, or chunks of logs. Instead of the usual PVC/ABS pipe for filling that reservoir, we can use empty plastic bottles. With short containers, it may take only a single bottle to reach the surface. Otherwise, we can cut a hole and nest 2-4 together.

For really tight spaces yet, we can get many of the same benefits with planters made from 2 liter bottles.

We’re more limited in what we can grow, but they’re also fast and simple enough for anyone, can be constructed with a nail and scissors, and are plenty big enough for lettuces, spinach, herbs, and – if we feed them with coffee grounds or re-brew tea bags to use for watering – even strawberries and small oriental cabbages.

Garden Irrigation

Bottles are also handy in watering conventional gardens. They can have holes drilled or poked to deliver water to plants roots similar to olla irrigation. PVC gets used to much the same effect, and we can use yogurt cups and plant pots for essentially the same, although the volume is reduced.

As with SIP’s, it lessens “soaking” time and reduces surface water, so more of the water we’re pumping or hauling gets used by plants instead of running off or evaporating.

PVC/ABS can also be joined into a drip-irrigation grid that lets us water quickly and efficiently.

Our speed with watering can be increased further still with buckets or large jugs and some lines.

A little elevation is all that’s needed for gravity-driven drip irrigation in small plots. For longer rows and beds we can create T-posts or use hooked hangers for bird feeders to quickly hang reservoirs higher so they reach further.

We can leave them in place to fill from hoses, pails, or mobile water tanks, or create quick attach/detach points that let us just swap buckets between our catchment or fill area and the garden.

Collect & Organize Firewood

Even without a wood stove or fireplace, a lot of backup and alternative methods for cooking and heating rely on good ol’ trees for fuel. For some, like rocket stoves, a grill, or a small fire pit, it doesn’t require much room to keep a supply handy.

Keeping that supply neat and organized with a couple of CMU blocks, a stock tank or kiddie pool, or some freebie curbside-pickup bookcases can keep it from being an eyesore or rambling pile in a small yard. The same are handy for keeping kindling and stove wood handy by a door or work area. The same can be used to keep today’s wood out of weather even for those of us who use firewood regularly.

Solar Heat

We can use trash like soda and soup cans, scrap wood and split logs from downed limbs and trees, and salvaged freebie windows to capture solar heat for all sorts of projects – several types of dehydrators, solar ovens, window and greenhouse and tent heaters, or, combined with coils of hose and buckets/barrels, even hot water for cooking, bathing, or showers.

Pallet Sheds

Especially if we’re just getting our feet wet in construction and DIY, or pressed for time, pallets can be a godsend.

Small, simple sheds can be constructed from as few as 5-8 whole pallets and 1-2 extras that we cut apart for joint pieces. Additional pieces let us expand in size, fill in the gaps in boards, and build sturdier-yet structures.

It’s harder to get a hold of pallets in some areas, but many preppers can source them for free via trader websites or by developing contacts at nearby distribution hubs.

Those same pallets can be used for temporary or near-permanent fencing – and remember, both fences and buildings for expanding our space can be painted if that eyesore thing is a problem.

Predator Protection

Yeah, we’re protecting the predators. Mostly the bug-eating predators in this case, although I’m also a big personal fan of weasels, garter and king snakes, and small hawks and owls – big enough to get mice, shrews and rats, but not to menace adult poultry.

It’s easy enough to make and build space for the critters that eat mosquitoes and garden pests.

Bat houses, toad castles, dragonfly waterers, bug hotels, and birdhouses – especially those targeted at primary hunters like wrens and swallows – can be cobbled together from rough wood, scrap material, broken jars and pots, sticks and weeds, bottles and cans, old gourds and boots, and even homemade mud daub.

We can also leave small patches of yard with native weeds and shrubs or cultivate flowers, herbs, and shrubs that provide habitat and feed for our helpful predators.

Edible Backyards

People are sometimes surprised by just how much food can be had from the weeds in gardens and yards, the ornamental varieties we grow, and our nearby ditches and wild areas.

I’m a huge Samuel Thayer enthusiast (good for a read as well as information resource), but for beginners and ‘burbs, I’m also a fan of Ellen Zachos’ smaller “Backyard Foraging” guide.

It’s unlikely we’ll truly feed ourselves off foraged foods, but they can make great supplements to basic carb-protein diets, with a resilience to weather and climate our domestic crops just can’t claim. Cultivating them can also boost our ability to hide food production in plain sight.

Convert Hoards to Stockpiles & Work Space

I hesitate to even mention it, but …

One of the most effective things we might do is actually clear out our sheds, garages, and yards. If we can’t get to stuff – easily and readily and immediately – it’s not doing us any good, anyway.

Sorting through, organizing, discarding things that are mouse-eaten and rotting, and clearing out space to work can let us accomplish more going forward.

Setting aside 15-60 minutes specifically for cleaning out 1-2 times a week can help it from being overwhelming, both the loss aversion/shock of loss, and the seemingly impossible task some people’s piles have evolved into.

I know. Extreme. We won’t talk about that anymore.

Backyard Prepper Projects

There’s lots of other options for quick and easy projects that can have big impacts on our self-reliance and preparedness, without either breaking the bank or going anywhere, regardless of our property size.

Big or small, pick a project and get started on DIY today.

All the better if you can up-cycle to accomplish it – tapping into creativity and the ability to use whatever’s on hand is actually a really good life skill, period, but it’s especially handy if we expect supply lines to dry up at some point.

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The post Practical Preps: Backyard Projects Big and Small appeared first on The Prepper Journal.

from The Prepper Journal Don't forget to visit the store and pick up some gear at The COR Outfitters. How prepared are you for emergencies? #SurvivalFirestarter #SurvivalBugOutBackpack #PrepperSurvivalPack #SHTFGear #SHTFBag