• With addition of a little meat, dairy, eggs, and produce, living basically off food storage is comfortable and healthful, e.g. great home-made bread. Huge amounts can be saved on the cost of groceries.

• Some suggest stocking up on the foods you ordinarily eat, to be sure you will use it. Other than a minimum supply, that approach is expensive, takes large amounts of space, and mostly won’t keep.

• Many items, except wheat, are cheaper in stores than the Church storehouse. Bulk stores and Costco have economical restaurant-size packages of food, spices, etc. Use “Short Term Storage” food continuously, to rotate it on a regular basis. Update with periodic inventories.

• Even if conditions get really bad, there no doubt will be some food available—it will just be limited and extremely expensive. So if you run out of something it should be obtainable.

• Plan to limit breakfast to a simple rotation such as pancakes and several hot cereals, with accessories to make them good. Have a similar approach for lunch and dinner, with great home-made bread at most meals.

• Powdered milk [0.8lb:1gal.] is the most expensive item. Some don’t use milk at all [and it isn’t good for you], so get a limited supply. You can augment it with cocoa mix to drink and milk substitute for cooking.

• Pancake mix is versatile, with eggs and milk already in it, so it’s good to stock plenty. Add up to 50% whole wheat flour or buckwheat, to make it more healthful and to stretch it. Bisquick is just a rip-off.

• White flour lasts at least 7 years, and it can be thrown out and replaced, if unused, as it’s not expensive [though getting more so]. 50% flour, 50% fresh-ground wheat makes a great bread, and saves some grinding.

• The Church has a brochure on an electric and a manual grinder. A blender will work in a pinch. Simple bread can be made by sprouting wheat [no grinding] and combining with 50% flour.

• For personal comfort, soak beans overnight then pour off the water. Beans can be sprouted, as can grains.

• Water can be stored in empty heavy-plastic juice bottles. If stored on a concrete floor it may taste bad. Tap water is generally chlorinated, for purity, which is good. Hot water tanks are an emergency supply source.

• Sea salt is actually good for you—real sea salt. It is brown, grey, pink, or black, and full of minerals.

• Food not stored properly can spoil, be contaminated, or become inedible from the container or liner. To maximize storage time, reduce temperature, humidity, air, and light. Pack food down. The Church has packets to absorb oxygen, or get dry ice.

• Food-grade containers are polycarbonate, polyester, or polyethylene [most common]. Bakeries have them, if you can talk them into saving some. Five gallon paint buckets, cleaned, make good storage containers [check for “HDPE” on the bottom]. In a pinch, 25 lb bags of wheat can be wrapped in individual plastic bags and placed in large plastic tubs. These tubs will hold four.

• The Church provides mylar bags or #10 cans, and the equipment for dry packing. With lids, it costs about 70 cents per can, which gets a little expensive!—almost more for the cans than for some foods.

• Also needed is a supply of non-food items, and some provision for staying warm and cooking if power goes out. [Non-vented space heaters can kill, so be careful.] A thermos can be used to cook grains, by adding boiling water to the grain and allowing to stand overnight, with the thermos on its side.

• Hopefully this info is helpful. Passports to Survival, by Dickey, is a little bizarre, but a good resource. Utah State University Extension Service has info. The LDS website, providentliving.org, has little info. It is frustrating to try to do as counseled and find no information on a subject that has been emphasized, for many years. Making the Best of Basics, by James Stevens, has a lot of info on a lot of topics, but it claims 3 lbs of dry food is required per adult per day [4800 calories!]. Read The China Study, by Campbell.

Sources [Based on best prices. Also check these stores for other items, and comparison shop carefully.]

LDS Storehouse [253.852.8552]: Wheat, Oatmeal, Dry milk, Cocoa mix, Beans, Sugar, Spaghetti.

Cash&Carry [Bulk Store]: Beans, Rice, Sugar, Pancake mix, Olive oil, Spices [large], Bouillon, Dry Potatoes, Canned goods, Vanilla, Flavorings, Sea Salt, Yeast, B. Powder, B. Soda.

Costco: Rice, Pancake mix, Peanut butter, Ramen, Canned goods [#10], Honey, Catsup, Mustard, Spices.

Dollar Store or Big Lots: Syrup, Bottled Juices, Jam, Oil, Vanilla, Catsup, Mustard, Cookies.

Honeyville Foods [Online or 888.810.3212]: TVP [$63/50lb], Dry Eggs [$20/can=7doz], Dry Milk Substitute [$57/25lb]. $5 shipping on any purchase.

Sea Salt Superstore [seasaltsuperstore.com]: Salt [$2.00/lb].

Wisemen Trading [Online or 888-891-8411]: Marga manual wheat grinder [$77.50 delivered].

LDS Storehouse Prices [3/08]

Sample Meals and Recipes [Really basic! Breakfast and lunch from food storage are O.K.; dinners are, well, edible. Water, Cocoa, Powdered drink, or Lemonade for beverages. Bread or toast with most meals.]

Whole Wheat Bread [TJ’s recipe]

4½ c very warm water, 2 tbsp yeast, ½c sweetener (honey, molasses, or sugar), 1 tbsp salt, ¼c oil (optional), 9-11c fresh whole wheat flour [or substitute part white flour or other grains].

Mix water, yeast, and sweetener. Let stand 5 minutes, and add salt, oil, and 6 cups flour. Knead thoroughly for 10 min., or pound or mix for 5 minutes, adding flour until dough is not sticky. Shape into four loaves and place in greased bread pans. Slice ¼” deep along each side. Keep warm, covered with a damp towel, and let rise 1 hour. Bake at 350° ±40 min. Remove from pans to cool. Lightly coat with butter and cover with a damp cloth to cool if a soft crust is desired.

Sourdough Starter [Useful if baking bread regularly, and also good for pancakes and other recipes.]

Mix ½c whole wheat flour, 1 tbsp honey or brown sugar, and ½c water. Use nothing metal. Cover, but do not seal, keep warm, and stir twice a day for 5 days, then feed with ½c water, ½c flour, and 1 tsp honey or sugar, well mixed. Cover and keep warm 1 more day. When lots of bubbles and foam develop, the starter is ready. Mix well before using or feeding. Use half in recipes, and feed the remaining half as above. Keep refrigerated to store. If the starter is not used for 10 days, stir in 1 tsp sweetener. To delete the sour tste, if desired, mix ½ tsp baking soda in the dough.

Biscuits

2c flour, 1 tbsp baking powder, 1 tsp salt, 2 tsp sugar, 1/3c shortening, oil, or mayo, 2/3-1c milk or water. Mix dry ingredients, cut in shortening, stir in milk, knead well. Roll out 2”x ½” biscuits. Bake 13-20 min. @ 375°.

Pancakes

1c whole wheat flour. 1 egg, 2 tbsp oil, 1 tbsp B. powder, ½ tsp salt,1 tbsp B. sugar or honey, ¾c milk, or

½-¾c pancake mix, ½-¼c wheat flour, oatmeal, sourdough, or buckwheat, 1 tbsp oil, 2 tbsp honey, 1 tbsp vanilla, ¼ tsp b. powder. Add minimum water, minimum stirring.

Cornbread

Stir 2c boiling water into 1c flour and 1c cornmeal. Stir in 2 tbsp shortening or oil and 2 tbsp honey. Cool 20 min. Stir in 1 tsp salt and ½ tsp b. powder. Shape in balls and bake in a muffin tin 20-25 min. @ 400°.

Tortillas

4c flour or cornmeal, ½c shortening or oil, 1 tsp salt, 1c warm water.

Mix 2c flour or cornmeal, all the shortening or oil, and salt until the mixture has the consistency of small crumbles. Add the water [Mixture will be sticky]. Add flour and knead until dough is pliable and springy [May not need all the flour]. Let stand covered for at least an hour. Form balls, roll out thin, and cook on a skillet over medium heat until brown spots form. Corn tortillas may be baked crisp and broken into chips.

Pizza

3c flour [preferably sourdough], 1c warm water, ¾ tsp yeast, 1/8c sugar, 1 tsp salt. 1c tomato sauce, 1c TVP, 1 tbsp “Sausage” Spice Mix [below], ½ tsp oregano and basil, 1 tbsp cornmeal, Mozzarella or Parmesan cheese, other toppings.

Add water, yeast, sugar, and salt to mixing bowl and let sit 10 minutes till it bubbles. Gradually mix in flour until dough can be kneaded, and knead well until smooth. Let rise 30-60 min. [Preferably leave 24 hours in refrigerator.] Pre-heat oven to 500° degrees. Press out dough. Sprinkle corn meal onto pan and place dough. Spread TVP sauce and other spices onto dough. Sprinkle cheese, and add toppings as desired. Bake 8-12 minutes until fully cooked.

Sausage Spice Mix

[Pre-make a supply of mix, using any or all of these spices, for pizza, pasta, etc. To use, marinate 1c TVP in 1c tomato sauce and 1c water, 1 tbsp spice mix, ½ tsp salt, and [optional] ¼c honey, 2 tbsp olive oil, ½ tbsp vinegar or lemon juice. Add red and cayenne pepper as desired. TVP soaks up the liquid.]

Italian Dip [For bread, as a substitute for butter]

1 cup olive or grapeseed oil, 2/3 cup balsamic vinegar [optional], clove minced garlic [if you insist], 1½ tbsp basil, 1 tbsp oregano, 1 tsp thyme, 1½ tsp salt, ¼ tsp pepper, red pepper to taste. Refrigerate 8 hours.

Peanut Butter Cookies

Mix 2c sugar, ½c milk, ½c margarine, shortening or oil, ¼ tsp salt, and bring to boil. Add 1 tbsp vanilla, 1c P.B., 3c rolled oats, [coconut if desired], stir thoroughly, form into cookies, and allow to cool.

Wacky Cake [A great cake, with no eggs or milk]

Mix, in a baking pan, 3c flour, 2c sugar, 6 tbsp unsweetened cocoa, 2 tsp baking soda, 1 tsp salt. Make 3 wells in the mixture and add 2 tsp vanilla, 2 tsp vinegar, 2/3c vegetable oil. Pour in 2c cold water and stir. Bake 25-30 minutes at 350°, or until it springs back when touched lightly.

Ginger Ale and Root Beer

Sample Commercial Food Storage System [$750 from Emergency Essentials® Orem UT]

This is provided as a comparison, or a way to go for those with more money than time, who don’t care to put their own food storage plan together. All are in #10 cans. It would not seem to be even close to one year’s supply [e.g. 140lb of wheat products and 14lb of rice], so additional items are not only a good idea, but even necessary.

Sample Food Storage Program for two [This is not necessarily a recommendation, just an example. It exceeds one year. Indicated prices are going up fast.]
Basic Food Supply [Subject to partial *substitutions below]

Tot: 865lb, $500

Basic Food Accessories [To make Basic Foods palatable]

Tot: $200+

Basic Food Additions and *Substitutions

Tot: 400+lb, $325

For those who have progressed through Charts I – III and feel challenged to advance, the following Charts can develop a remarkable level of fitness. Still under 15 minutes a day, four or six days a week, and the only equipment is resistance bands.

EXERCISE ADVANTAGE – PRO– CHART IV

[Exercises are numbered, with their descriptions following the Charts.]

LOWER BODY EXERCISES [Mon., Wed., Fri.]

No resistance bands

PROGRESS SCHEDULE– Lower Body Chart IV

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use light resistance bands for Exercises 10, 11, 13, 14 15, 16

PROGRESS SCHEDULE – Upper Body Chart IV

EXERCISE ADVANTAGE – PRO– CHART V

LOWER BODY EXERCISES[Mon., Wed., Fri.]

Use light resistance bands for Exercises 2, 3, 4, 5

PROGRESS SCHEDULE – Lower Body Chart V

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use medium resistance bands for Exercises 10, 11, 13, 14 15, 16

PROGRESS SCHEDULE – Upper Body Chart V

EXERCISE ADVANTAGE – PRO– CHART VI

LOWER BODY EXERCISES [Mon., Wed., Fri.]

Use medium resistance band for Exercises 2, 3, 4, 5

PROGRESS SCHEDULE – Lower Body Chart VI

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use heavy resistance band for Exercises 10, 11, 13, 14 15, 16

PROGRESS SCHEDULE – Upper Body Chart VI

EXERCISE ADVANTAGE – PRO– CHART VII

LOWER BODY EXERCISES [Mon., Wed., Fri.]

Use heavy resistance bands for Exercises 2, 3, 4, 5

PROGRESS SCHEDULE – Lower Body Chart VII

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use heavy resistance band for Exercises 10, 11, 13, 14 15, 16

PROGRESS SCHEDULE – Upper Body Chart VII

EXERCISE DESCRIPTIONS

It will take a few days to get used to several new exercises but, with some modifications, they remain the same for all Charts. Resistance bands are required, and it is recommended that men obtain bands in weights of 20, 40, and 50 pounds, and women and children a size lighter in each.

1 Warmup

Lower Body Exercise:Walk in place one minute. Pump elbows down when either knee goes up, and pump arms upward as both feet touch down. Do stretches 4–8.

Upper Body Exercise:Same, except do stretches 1-4.

2 Hamstring Blasts

1. On hands and knees, Place resistance band around one foot and hold ends in each hand, ends taut.

2. Extend leg straight back, squeezing glutes. Return to start position.

3. Do total reps, then repeat with other leg.

3 Lunges

1. Standing, step back on one foot approximately 2 feet. Place band under front foot and hold ends in each hand, ends stretched. Keep head and back erect, in a neutral position.

2. Lower body by bending at hips and knees until thigh is parallel to floor. Return to start position.

3. Do total reps, then repeat with other leg.

4 Calf Extensions

1. Standing erect, step on band near handle. Hold other end, stretched. Lift other foot.

2. Do up and down [tiptoe] movement on one foot, holding in tiptoe position for 1 sec.

3. Do total reps, then repeat with other leg.

5 Squats

1. Standing, feet shoulder width apart. Step on the middle of the band, holding at shoulder level with each hand, stretched tight (i.e. contracted position for bicep curl).

2. Do a full squat [knees at 90°], returning to the starting position.

6 Run

Chart IV: Run in place. Do 20 “fast feet” and20 jumping jacks each 100 paces, or run 1 mile in 8 minutes.

Chart V: Same, except “high knee” running, hands on head, last full100 paces, or run 1 mile in 7 minutes.

Chart VI:Same, except “high knee” running, hands on head, last two fullsets of 100 paces, or run 1 mile in 6 minutes.

Chart VII: Same, except “high knee” running, hands on head, last three fullsets of 100 paces, or run 1 mile in 5½ minutes.

7 Bird Dog

1. On hands and knees, stiffen and hold abs, then extend one arm and the opposite leg.

2. Stretch and hold 2 reps of 15 seconds each.

3. Repeat other side.

8 Side Bridge

Chart IV:1. Lie on side, propped up on forearm. Tighten abs. Raise hips, with feet, hips, and shoulders locked in a straight line. Hold 15 sec., then roll on forearms to other side and repeat. Do 2 reps each side.

Chart V:2 reps of 20 sec. for each side.

Chart VI: 3 reps of 15 sec. for each side.

Chart VII: 3 reps of 20 sec. for each side.

9 Curlup

Chart IV:Lie on back, one knee bent, hands under lumbar.Stiffen abs, then lift head and back off floor, together from the breastbone. Do not poke chin forward or rest shoulders on ground.Hold 5 sec.

Chart V:Same.

Chart VI: Same, except elbows off floor at all times.

Chart VII:Same

10Tricep Extension

1. Stand, one foot in front, and step on one band handle with rear foot. Hold band taut behind head.

2. Extend hand upward until arm is fully extended.

3. Do total reps, then repeat with other arm.

11Upright Rowing

1. Stand with one foot in front, on middle of band, hands together at waist, holding ends of band in hands.

2. Pull the band upward with both hands, supple wrists, to the chin, with hands close to the body. Elbows extend out, ending above ears.

12 Chair Dips

ChartIV: Men: hands 6 inches out from shoulders; knees bent. Women: hands 6 inches out from shoulders; knees bent; legs in scissor position.

ChartV: Men: hands under shoulders; knees bent. Women: Same as men IV.

ChartVI: Men: hands out 6 inches; straight legs. Women: Same as men V.

ChartVII: Men: Hands under shoulders; straight legs. Women: Same as men VI.

13Bicep Curls

1. Stand, one foot slightly back on middle of band. Arms at sides, grasping each end of band and holding taut, with both hands in underhand grip (palms facing forward), and elbows close to sides.

2. Flex at the elbows and curl the band up to approximately shoulder level. Keep elbows close to sides.

3. Do total reps in each of 3 different motions: Wide (curl with wrists out 6 inches from shoulders); Regular (curl with wrists straight ahead); Cross (alternate arms; hands crossing chest). Upper arms do not move.

14Chest Press

1. Lie on back with band under back, holding one band handle in one hand and the band in the other. Pull band across the chest, stretching it as tight as possible.

2. Press fist with handle up toward ceiling, and return to starting position.

3. Do total reps, then repeat with other arm.

15 Lawn Mower

1. Stand with left leg in front and right leg behind, with handle of band in right hand, palm facing inward and band taut under left foot, left forearm resting on left thigh.

2. With back straight, body leaning forward, pull band toward body as if starting a lawn mower.

3. Do total reps, then repeat on other side.

16 Forearm Blasts

1. Sit in chair, feet on middle of band, arms on thighs, palms down, holding band in each hand.

2. Curl wrists up to shoulders and down in slow, intentional movement. Hold in the up position for ½ sec.

3. Do total reps, then repeat with palms facing up.

17Pushups

Push-ups [varying hand locations]: Narrow [inside shoulders], Regular [under shoulders], Wide [outside shoulders]. Do total number of reps each way, except wide to failure. Women and kids do on knees.

EXERCISE ADVANTAGE – PRO–STRETCHES

Stretches are advised as, along with the running, they develop flexibility and reduce any soreness. Don’t forget to breathe! After exercise, a short cool-down walk is also good, as is engaging in various sports and physical activities.

1. Stretch side of neck, waist Stretch head and shoulders to one side, as far as possible, turning at waist and neck Hold 5 seconds, then do other side. Repeat three reps
2. Stretch shoulder and back of upper arm Place right hand over left shoulder Push right elbow across chest above left shoulder Hold 15 seconds. Repeat other side
3. Stretch triceps, top of shoulders, waist Hold elbow behind head with opposite hand Pull elbow behind head as you slowly lean to side Hold 15 sec. Repeat other side
4. Stretch shoulders, arms, and ankles Lie on floor, arms overhead, legs straight Reach arms and legs in opposite directions Stretch 5 sec, relax. Repeat 3 reps
5. Stretch side of hips, waist, hamstrings Sit on floor, right leg in front, left foot over right knee Turn head over right shoulder, rotate upper body right Pull left knee toward opposite shoulder Hold 15 seconds. Repeat other side
6. Stretch back of leg and lower back Bend left leg in at knee Slowly bend forward from hips toward foot of straight leg [Use a towel if you cannot reach your feet ] Hold 15 seconds. Repeat other side
7. Stretch calf Right foot in front, leg bent, left foot behind [or both feet] Move hips forward until you feel stretch in calf of left leg Keep left heel flat and toes pointed straight Hold 15 seconds. Do not bounce! Repeat other side
8. Stretch front of thigh (quadriceps) Face wall, grasp left foot behind butt with right hand Pull heel toward buttock Hold 15 sec. Repeat other side

Many of us feel guilty, and know our bodies suffer, as we don’t exercise enough. But exercise takes so much time, requires special equipment, is uncomfortable, and—worst of all—is totally boring! Right? Not any more! Not with the Exercise Advantage.

Exercise Advantagetakes minimum time out of a busy day, requires no equipment, and is effective and comfortably progressive, even for those who have not exercised in many years. Exercises are simple, can be done almost anywhere, and progress is automatically measured. Maybe the best thing is you don’t need a gym, and you won’t get bored to death! You are finished almost before you realize it.

Groups, including families, can do the exercises together, even at entirely different levels, since exercises are similar in execution and time. Everyone can simultaneously work at their own level, six days a week, and take a break on Sunday. It will take a month or so for inactive people to become re-accustomed to exercise, and within a month the exercise habit will be established. Your body will begin to feel good, you will have more energy, and substantial progress will provide motivation to continue.

Exercises progress upward on three Charts, with six exercises and ten Levels for each. As you progress, difficulty increases and reps increase, but time remains the same: under 15 minutes a day, even if you include 4 minutes of optional, but recommended, stretches. Exercise Advantagewas inspired by the old Canadian Air Force 5BX exercises, but three newer exercises, suggested by a professional trainer, should be safer, and the program should work for men [including older boys], women, and elementary-age children.

The program adapts to individual physical condition by the Level of exercise initially chosen, the rate of progress, and the final holding point. This is your program, so do it the best, most effective way, for you. Do not rest between each exercise, and if an exercise is too difficult to do all the reps correctly, move back one or more Levels. For Exercise 6, running in place, you may substitute walking, a treadmill, exercise bike, jogging, or swimming. To keep track of running paces [each left foot down], set up a row of pennies, and move one for each 100 paces.

“No pain, no gain” is notapplicable! A doctor should be consulted for a physical before beginning the program and, to avoid the possibility of soreness or injury, the first month should be kept easy, with Chart I, selecting a very comfortable Level to start. Do not force it! Fitness takes time—as Aesop illustrated by his fable, in the long run the tortoise always beats the hare. Do not do anything that hurts or may cause injury—the progression will get you there, slow and sure and relatively easy.

Advance at your own comfortable rate, following the “Progress Schedule”. For each exercise, add the number indicated by “+”until reaching the total number indicated after “?”,then move to the next Chart. After progressing to the point you choose, based on your goals, age, and physical constraints, maintain that Level by exercising three times a week.

Exercise Advantageis designed to get you reasonably fit and keep you there. If you want to get really serious, there is Exercise Advantage – Pro—with four higher Charts! The only equipment required for them is resistance bands, and exercises alternate between upper-body exercises one day and lower-body exercises the next. If you wish—and can cut it— Exercise Advantage – Procan take you to the fitness level of professional athletes.

So don’t let excuses stand in your way to better health. You can do it! With the Exercise Advantage.

EXERCISE ADVANTAGE – CHART I

Fig. 1: Bird Dog Fig. 2: Side Bridge Fig. 3: Curl-up

Fig.4: Knee Pushups [For women and kids, raise butt]

PROGRESS SCHEDULE – Chart I

EXERCISE ADVANTAGE – CHART II