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Calculating Nutritional Needs for Food Independence



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Calculating Nutritional Needs for Food Independence

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Today, there are many guides for losing weight, as well as diets dedicated to muscle building and health management. While each of these diets has their place and purpose, it can be difficult to figure out how best to achieve food independence and not suffer from malnutrition in the process.  Aside from knowing what to grow and how much to consume, it is always best to know how to modify your diet and food acquisition plans to meet changing activities and health oriented needs.  Here are the basic food elements and some ideas on how to modify them to suit your life now as well as if you find yourself in a situation where your lifestyle and activity levels changed drastically.  

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Glucose, a simple sugar carbohydrate provides fuel for daily activities as well as power all the cells in your body.  Other forms of carbohydrate include starch and fiber.  Since starch must be broken down into glucose, your body must do more work to make use of it. Nevertheless, starch is still an important part of a balanced diet that will enable you to live and function well.  


Today, most resources will tell you that you must eat a certain number of grams of glucose per day in order to consider your diet nutritionally complete.  If you are diabetic, you will be unable to process this amount of glucose without your blood sugar rising to unacceptable levels, or it will stay too high for too long.  What most people fail to realize is that modern foods are packed with starch that converts to glucose as well as other complex sugars that break down into even more glucose molecules.  Therefore, it is very easy to overload your body, especially if you aren’t getting enough exercise to utilize all of those carbs.  Here are some things to consider about finding out what your specific carbohydrate needs are so that you can always tailor your diet accordingly:


  • understand how your weight contributes to insulin resistance, which leads to inefficient use of carbohydrates.  
  • Understand how “food” ingredients such as high fructose corn syrup, MSG, and other additives can impact carbohydrate digestion and use.  Since your body adapts to these poisons to some extent, it may not be easy to simply go from processed foods to ones that you produce on your own.  If you are serious about food independence, change your food sources a little at a time so that you have an easier time adjusting.  
  • make sure you understand the difference between low glycemic index foods and high glycemic index foods.  
  • Know how to use different kinds of carbohydrates to match activity levels.  For example, “carb loading” has been used by athletes for training and competition. You can also use it when you know you will need to carry out survival tasks that may take more physical activity than your usual routines.  




When you don’t get enough protein, your body may build up water, and will also be unable to heal or build new tissue and cells.  Unlike carbohydrate, there are thousands of proteins that you body needs on a daily basis. Even though all of them can be made by your body from breaking protein back down into amino acids, 9 amino acids cannot be made by the body and must come through food.  This is extremely important to consider, especially if you encounter a situation where you must live on micro sprouts or consume a mostly vegan diet.


Contrary to popular belief, you will actually get more than enough digestible protein from these sources, however you must know how to choose them.  In this case, there are a handful of plant based foods that contain “total proteins” (this means the food contains 9 essential amino acids in their correct proportion).  These foods are:


  • soy beans
  • quinoa
  • mixes of different beans.


Regardless of where you get your proteins from, it is very important to take in enough to meet your weight and activity levels.  In this case, you can use general nutritional calculators to arrive at an estimated daily need. Or, you can use a calculator dedicated to body building/activity levels  and other tasks where you might need to adjust protein amounts for optimal performance.  




It is fair to say that the human body is incredibly efficient in the sense that it works very hard to avoid wasting anything that you eat. For example, if you consume too much carbohydrate, or too much of some other nutrient, your body may store it away in fat molecules.  Later on, if you do not eat enough of a particular nutrient, or do not have enough glucose, your body will break down the fat and use it for meeting your nutritional needs.  Insofar as meeting daily needs and food independence, it is best to keep the following in mind:


  • right now you may be consuming  dangerously high amounts of “trans-fats”.  Many processed foods utilize liquid oils that are processed to make them more solid – hence the name “trans fat”. Once you switch to only consuming foods that you can produce on your own, it will only come in from dairy and meat products.  Try to limit this form of fat as much as possible.
  • It is not possible to have a healthy diet without having some fat in it.  If you do not get your calories from fat, then they will have to come from either carbohydrates or proteins.  Consuming too much carbohydrate can be as bad as consuming too much trans fats. By the same token, consuming too much protein can also be dangerous to your health.  Since fat is an essential nutrient, it is best to choose natural, unprocessed fats from nuts, seeds, and olives. While many sources also recommend fish, make sure that you only take fish from safe water supplies. Sadly, the level of water pollution in both fresh and marine waters makes that much harder than you might expect.  If you are going to consume fish and embrace food independence, hydroponics may be an ideal combination of fish farming and plant farming for your needs.




While your body can break starches and other complex carbohydrates down into glucose, it cannot do the same with fiber (which is also a carbohydrate). Even though fiber cannot be digested, it is still very important for good health and a balanced diet.  Knowing which fibers to consume is also very important because you need to eat foods from different categories in order to maximize the most common kinds of fiber for digestive health.


  • Soluble Fiber – while this form of fiber cannot be digested, it still forms a kind of gelatin like substance when mixed with water.  This form of fiber slows down digestion so that your intestines have more time to retrieve nutrients from food.  Some of the best forms of soluble fiber include apples (remember the phrase “an apple a day keeps the doctor away”?, berries, and  oats.
  • Insoluble Fiber – this form of fiber will accelerate digestion.  It is also the form of fiber that contributes most to stool bulking.  If you are constipated, try consuming more green leafy vegetables, tomatoes, and whole wheat.
  • Fermentable Fiber – while your intestines cannot break this form of fiber down, the bacteria living in them can.  As a result, you may feel bloated or gassy from consuming beans, garlic, onions, and other foods rich in this form of fiber.  At the current time, there is no research available on whether fermentable fiber foods can be of use when it comes to promoting good bacteria, or as a helper when taking probiotics.


Vitamins and Trace Elements


Did you know that almost half the people in the United States do not consume enough magnesium?  To add insult to injury, many people are also lacking in other important vitamins such as D and E.  While multi-vitamins are supposed to help with this problem, less than 10% of the vitamin is actually absorbed into the body when it is taken in pill form. In fact, if you are serious about using multi-vitamins, you would need to use liquid vitamins,or better yet, sublinguals.  


Many people interested in food independence think they can use vitamins as a “short cut”, and wind up seriously malnourished because a lack of vitamins and trace elements can truly spell disaster.  Since there are dozens to hundreds of vitamins and trace elements to consider, good quality food independence requires having access to a broad range of foods.  You may also want to look into power foods such as berries, spirulina, parsley (and other herbs), and some Asian fruits that can be grown at the consumer level.  


Food independence is about more than filling your stomach three times a day without having to rely on a supermarket or other form of commercial foods.  No matter whether you are interested in preparing for emergencies or want to your health and some money, great care must be taken with planning your diet and understanding your body’s needs.  Once you know more about what needs to be in your food, it will be much easier to determine how you will go about securing appropriate sources and making sure that you can produce them in sufficient quantity at the consumer level.


*A Scott Hughes Original For Freedom Prepper!


**Feature Picture by Medical News Today.

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Writes​​ ​​about​​ ​​freedom ​​and​​ ​​more​​ ​​​​at​​​​.​​ ​​His weekly National Affairs Column - never a dull read - appears at The Piedmont Chronicles​​​​. THE SUBSTITUTE​​ is his first Novel. He​​ ​​is​​ ​​still none​​ ​​too​​ ​​fond​​ ​​of​​ ​​government​​ ​​meddling.


Excellent Ideas from an Experienced Survivalist to Homestead in an Apartment



After watching the 1999 romantic comedy, ‘Blast from the Past,’ I had always wondered about the genius of Dr. Calvin Webber who managed 35 years in an underground shelter. His wife gave birth to an only child Adam, who ventured out into the outside world for the first time in his 35th year. The point is the film convinced its viewers very realistically that it is possible to live isolated for at least 35 years if we make meticulous plans. 

History is overloaded with numerous examples of self-sufficient lifestyles. Many communes had developed their norms to survive and maintain law and order within their secluded lands. There are many anecdotes about people living their lives without interacting with the external world. The “Lena and Ole” compilations are based on Norwegians who chose the upper lands of the Midwest as their foster homes. Here is a one-liner, 

“Ole painted the barn in July and had put on two jackets because the user manual of the paint said- Put on two coats!”

This is an inadvertent simple joke that has no ill intentions. Will Rogers once said, “Everything is funny as long as it’s happening to someone else.” Homesteading is no easy task. At the same time, it is a style that has no substitute once you get used to it. 

The Age of Information

Our generation is blessed with information at our fingertips, I mean, literally. Today a shepherd boy living in a remote African village has more information on his smartphone than was available only to the President of the United States at a certain age. My point is that the film ‘Blast from the past’ could not be conceived today nor would Ole put on two jackets to paint the barn. Homesteading is fine for people who live on “land,” but what about the inhabitants of apartments? 

The Homesteading Lifestyle

What happens in a homestead that is independent of the outside society? The inhabitants have the necessities within the confines of their boundaries for a decent existence. Let us have a look at the methods used by homesteaders to live. First we need to define the term in simple language.

An individual, a family, or a whole society can live within the set geographical limits of a designated area. We are talking about homesteading in an apartment, so let us focus on an individual or a small family. 

Definition of Homesteading in an Apartment

A single-family existing within the household compound of an apartment building to live, work, and earn can be defined as homesteading. 

This layman’s definition will give rise to a lot of questions which we shall be attempting in the content that follows. 

OK, let us now get on with living our dream life homesteading in our apartments.

A Farm Inside the Apartment

I will begin by growing my food and advance on to sophisticated produce along the way. Start small by growing your salad bowl.

i. Get hold of enough grow bags or containers. Search the net for required sizes and DIY ideas.

ii. Prepare the soil by using proper potting mix.

iii. Tomato is a good option- cherry tomato would be my suggestion. 

iv. Other plants for our salad bowl should be lettuce and basil plants. 

v. Take care of the plants with good nursing practices. Place them on the balcony where there is enough sun.

vi. Carrots can be grown inside car battery covers in the interior of the apartment.

vii. You can make organic fertilizer at home. 

You are now the proud owner of an organic farm. 

Tip: Grow lights can substitute for the sun.

Other Items I Can Grow

Once you get the hang of interior farming, we can move on to other crops. 

Strawberries: They can be grown in containers or grow bags, but need a hydroponic watering system. We will discuss that later. 

Herbs: Mints, lavender, and rosemary are good choices. They will come in handy to prepare a good cup of hot tea. They can also be used to make soaps and oils. Herbs will add flavor to many dishes. 

Micro Greens: With some quality seeds you can begin. The first harvest will provide seeds for the next. 

Sprouts: With a jar and some cheesecloth or mess top we can grow our sprouts for a stir fry or sandwich. 

A Hydroponic System

Even if you are growing food using containers and potting soil, a hydroponic system will let you increase the quantity. It avoids a lot of mess as it advocates a system of soilless farming. They come in compact designs or vertical configurations. 

They can be bought or constructed by learning the numerous DIY strategies available online. 

Manufacture Manure at Home

Organic fertilizer can be made at home by the clever utilization of food waste. Get a container with a good lid. Put some gravel and soil at the bottom. Introduce worms for worm composting. Empty all bio-degradable garbage into the container. You will get enough environment-friendly fertilizer for the farm. This method frees you from the chore of taking out the garbage. 

Tip: Do not expose the manure cans to sunlight. It can cook worms. 

Grow Mushrooms

Did you know mushrooms are grown only indoors for industrial farming? Get an edible mushroom kit to begin your first batch in a dark corner of your apartment. 

Meat On The Table

Did you wonder for a moment what crazy idea I was going to put forth? Quails!

They are very silent birds that need only very little space. They give a lot of eggs and quail meat is way above chicken, beef, and pork in its health advantages. Quails being small birds, need only a little feed, and kitchen scraps go well with them. 

Mini Solar Power House

Did you know solar panels don’t require direct sunlight? They need good lighting and it is advised to install the panels at a good spot on the patio or balcony. 

Depending upon the capacity of the panels, you can increase the number of appliances that run on solar power. They can be used for grow lights and also for pumps used in the hydroponic system. 

A Self-Reliant Life

Once we have become self-sufficient in food matters, we can think about cutting out other purchases. This will also involve income creation. Do your homework to get as many DIY ideas as possible. We can begin the process by gaining ideas by:

i. Visiting other homesteaders or communes.

ii. Joining a Community Supported Agriculture (CSA) venture.

iii. Visiting farmer’s markets.

We can enrich our homesteading experience within the confines of an apartment by progressing on to a more autonomous lifestyle by integrating the following activities:

i. Do own baking for bread and other items.

ii. Learn and engage in carpentry.

iii. Do your own electric and plumbing jobs.

iv. Learn to stitch to make your garments (trust me, it is far easier than you believed.)

Before Going Shopping

Whenever the need to buy something comes up, take a few moments to ponder whether it is something you can create using your potential. Not only will you be learning a new skill, but also it may help you earn. Remember, the Wright brothers had never flown an airplane till they became the first humans to become airborne on a machine. 

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Why Does the Black Plague Keep Coming Back?



Black Plague
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Prepper News Weekly, Friday, April 6, 2018



Prepper News Weekly, Friday, April 6, 2018


A big, busy, crazy week in prepper land! Spring has sprung and it has sprung forth all manner of issues to keep us on our toes. Here’s a review of the bigger stories bearing down on preppers and freedom lovers. Please enjoy (and subscribe!):


Video by Perrin Lovett/FPTV/YouTube.


Perrin recently learned that something called “airplane mode” stops incoming debt collection calls and hate texts from interrupting our recordings! Will wonders never cease?



Quality will improve immediately…


In the news:


The Caravan


Mass migration


Troops out of Syria, to Rio Grande?


More Snow?!


YouTube shooting


China and tariffs







And, we’re in full swing at The Masters!


Thank you, as always. Don’t forget to check every day for all the stories that affect preppers, survivalists, and the rest of the sanity crowd. Well, check it now – rumor has it the news will soon be incorporated into the new, new revised and improved Stay tuned.


Have a great weekend!


Perrin​​ ​​Lovett​​​ ​​​writes​​ ​​about​​ ​​freedom,​​ ​​firearms,​​ ​​and​​ ​​cigars​​ ​​(and​​ ​​everything​​ ​​else)​​ ​​at​​.​​ ​​He​​ ​​is​​ ​​none​​ ​​too​​ ​​fond​​ ​​of​​ ​​government​​ ​​meddling.

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