Fitness enthusiasts often ponder, “Can a hula hoop reduce belly fat?” The idea of hula hooping for fitness captivates many, with its allure of potentially sculpting the waistline. Is there, however, scientific evidence to validate the effectiveness of this playful exercise? Let’s delve deeper into this intriguing topic.

The Science Behind Hula Hooping

To answer the question “Can a hula hoop reduce belly fat?”, we first need to understand the mechanics of hula hooping and how it impacts the body. Hula hooping is a form of aerobic exercise which means it can contribute to overall body fat reduction, including belly fat, when paired with a balanced diet and a healthy lifestyle. This article provides evidence that regular hula hooping can indeed contribute to the reduction of abdominal fat:

The Effects of Aerobic Hula Hoop Exercise On Waist Circumference And Blood HDL Cholesterol in Health Care Personnel (International Academic Research Conference).

Additionally, hula hooping can strengthen the muscles around your torso and spine, which indirectly might aid in reducing belly fat. Core strength is vital for maintaining a healthy posture and reducing the likelihood of back injuries. According to Dr. Edward Laskowski, hula hooping can be a good workout, potentially burning as many calories per minute as step aerobics or boot camp workouts. However, keep in mind that your mileage may vary based on your intensity and the type of hula hoop used. Do Weighted Hula Hoops Provide a Good Workout or Are They Just A Gimmick?(Mayo Clinic).

Visit the article below for a guide to choose the best hula hoop based on your specific goals:

You can get a complete workout with a hula hoop!

When you ask, “Can a hula hoop reduce belly fat?” it’s essential to understand how comprehensive a hula hoop workout can be. Here are key components of a hula hoop workout:

1. Cardiovascular Exercise

Hula hooping serves as a potent cardiovascular workout. It elevates your heart rate and keeps it up over an extended period. Cardiovascular exercise is vital for heart health, weight loss, and overall fitness.

2. Strength Building

Hula hooping helps build strength. When performed correctly, it engages a variety of muscles in your body, especially the core, which can lead to better body tone and posture. Different hula hoop exercises can target different muscle groups, making it a versatile strength training tool.

3. Interval Training

Hula hooping can be used for interval training. By alternating between high-intensity hooping and rest periods, you can increase your fitness level and accelerate fat loss. This method of training is known to be highly effective in burning fat and improving cardiovascular health.

4. Progressive Overload

Hula hooping also provides opportunities for progressive overload, a key principle for improving fitness. By gradually increasing the duration, intensity, or complexity of your hula hoop workouts, you can continue to challenge your body, build strength, and burn belly fat.

5. Balance, Flexibility, and Mobility

Hula hooping isn’t just about cardiovascular and strength training. It also encourages balance, flexibility, and mobility. Hooping requires and develops a good sense of balance. It can also enhance your flexibility, especially in the waist and hip areas. Plus, the fluid movements of hooping can improve joint mobility.

Can a hula hoop reduce belly fat?

Expert Hula Hooping Guidance with Bee Varga

If you are ready to start your hula hooping journey and seeking expert guidance, look no further! As a celebrated hula hoop educator, Bee Varga offers unparalleled resources, making her the best choice for beginners and advanced hoopers alike. Bee has an extensive background in osteopathy, giving her a deep understanding of the human body and movement dynamics. Her knowledge greatly enriches her hula hooping teaching style.

Having performed and taught professionally worldwide, Bee brings a wealth of experience to her hula hooping courses. She offers comprehensive tutorials that cater to both beginners and more advanced hoopers. Her course design ensures you not only enjoy the fun of hula hooping but also attain maximum health benefits from it.

What truly sets Bee apart from other hula hooping instructors is her unique, engaging, and thoughtful teaching style. She carefully breaks down each move into easy-to-follow steps. This allows hoopers at all levels to grasp the techniques. Moreover, Bee’s enthusiasm and passion for hula hooping make her classes enjoyable and inspiring.

So, if you’re asking “Can a hula hoop reduce belly fat?”, and are ready to kickstart your hula hooping journey to a healthier, fitter you, Bee Varga’s hula hooping courses might be the perfect fit.

Join Bee Varga’s Online Hooping Studio today!

If you’re looking for guidance on your hula hoop fitness journey, Bee Varga’s Online Hula Hooping Studio is your one-stop solution. With her professional expertise and creative approach to hooping, Bee offers a range of online classes that cover all aspects of hula hoop fitness. You can find workouts that target strength building, flexibility, balance, and more. Plus, her studio offers the added benefit of a vibrant online community of fellow hoopers.

Hula Hoop Before and After My weight loss journey | Bee Varga

Let’s talk about belly fat reduction

Just as Bee Varga’s Online Hula Hooping Studio offers a diverse range of fitness benefits, it’s also crucial to remember that optimal health and weight loss, particularly around the belly, are multifaceted goals. Alongside an active hula hooping regimen, it’s essential to consider internal health factors, such as maintaining healthy insulin levels. Let’s dive deeper into understanding this crucial aspect of your wellness journey.

The Importance of Hormonal Balance and Insulin Sensitivity

While hula hooping can be a fun and effective way to target belly fat, it’s only part of the story. Achieving and maintaining a healthy weight, particularly in the midsection, also involves understanding and managing your hormones. Hormonal balance is key in determining how your body stores fat, and this is where insulin plays a crucial role. Why worry about your waistline? (Harvard Health.)

Insulin is a hormone that regulates blood sugar levels. When you consume food, particularly carbohydrates, your body breaks them down into glucose, a form of sugar, which enters your bloodstream. This rise in blood sugar signals your pancreas to release insulin. Insulin then acts like a key, allowing glucose to enter your body’s cells where it can be used for energy.

The Insulin-Belly Fat Connection

However, things start to go awry when insulin levels remain high due to a diet high in sugar and processed foods, or a lack of physical activity. This chronic high insulin level, also known as hyperinsulinemia, can lead to insulin resistance. This means your body’s cells become less responsive to insulin’s signals, so your pancreas has to secrete even more insulin to get glucose into your cells (Insulin Resistance and Hyperinsulinemia – NCBI).

High insulin levels promote fat storage, particularly in the belly area. That’s why people with insulin resistance often struggle with weight loss, despite their best efforts. Therefore, achieving insulin sensitivity and hormonal balance is an important step in reducing belly fat and improving overall health (Mechanisms linking obesity to insulin resistance and type 2 diabetes – NCBI).

In addition to insulin, maintaining a balance of other hormones, including cortisol, estrogen, leptin, and ghrelin, is equally essential. Imbalances in these hormones can contribute to increased fat storage, slower metabolism, and increased appetite. Managing stress, getting adequate sleep, eating a balanced diet, and regular exercise are vital for maintaining hormonal balance and overall health. Why Hormonal Imbalance Can Make Weight loss Difficult (Dr. Jolene Brighten).

Intermittent Fasting: A Strategy to Balance Insulin Levels

One increasingly popular method to regulate insulin levels and encourage fat burning is intermittent fasting. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. This technique can help regulate your insulin levels, enabling your body to use stored fat as energy. Additionally, it can assist in reducing overall calorie intake, further supporting weight and belly fat loss.

There are several methods of intermittent fasting, including the 16/8 method (fasting for 16 hours and eating during an 8-hour window), the 5:2 diet (eating normally for five days a week, then restricting calories to 500-600 on two days), and Eat-Stop-Eat (a 24-hour fast once or twice a week). It’s important to choose a method that fits your lifestyle and health conditions, and as with any diet change, it is recommended to consult a healthcare professional before starting. (Harvard Health: An update on Intermittent Fasting).

While hula hooping can indeed play a significant role in reducing belly fat, it’s clear that a holistic approach that also considers factors like insulin levels, hormonal balance, and dietary habits will yield the most successful results. So, spin that hoop, balance your hormones, and consider dietary strategies like intermittent fasting to bid farewell to that stubborn belly fat.

Harmonizing Hormonal Health and Hula Hooping for Optimal Fat Loss

While strategies like intermittent fasting are crucial for balancing hormones and combating belly fat, they are only part of the equation. Incorporating physical activity is just as important for successful weight loss, and hula hooping is an excellent option. By pairing your efforts in hormone balance with a consistent hula hooping routine, you can target stubborn belly fat with increased efficiency.

A Comprehensive Guide to Reduce Belly Fat Using a Hula Hoop

If you’re intrigued by the potential of a hula hoop to help reduce belly fat, this detailed guide provides step-by-step instructions. Incorporating a variety of movements, including balance training and foot hooping, will help keep your workouts exciting and challenging.

Step 1: Pick the Perfect Hula Hoop

Your first step should be selecting an appropriate hoop. Opt for a large in diameter adult-sized, HDPE dance hoop for an intensive workout. The lighter hoop will require more energy to maintain its momentum, thus offering a more rigorous exercise.

A Dance Hoop vs. a Weighted Hoop: Which Provides a Better Workout?

The type of hula hoop you choose can significantly impact the effectiveness of your workout. When comparing a large HDPE dance hoop to a weighted hula hoop, the dance hoop emerges as a superior choice for a few reasons. Firstly, an HDPE dance hoop is lighter than a weighted hula hoop. This means you have to exert more effort and engage your core to a greater degree to maintain its momentum. The extra work required to keep the hoop spinning translates to a more challenging and therefore, a more effective workout.

Secondly, the versatility of a dance hoop allows you to incorporate a greater variety of exercises into your routine. A dance hoop can be spun around various parts of your body – your waist, arms, legs, and even your neck – providing a comprehensive, full-body workout. Each spin delivers a firm, toning massage to the targeted area, boosting circulation and helping to break down fat cells.

On the other hand, a weighted hoop, due to its heavier mass, is typically confined to waist hooping. While this can provide a low impact cardio workout, it doesn’t offer the full-body toning benefits that a dance hoop does.

Therefore, if you’re looking for a hula hoop workout that truly challenges you and offers a wider range of toning benefits, an HDPE dance hoop is the way to go.

Step 2: Energize with a Warm Up

Before you start hula hooping, prepare your body with a warm-up routine. You can turn on your favorite song and start spinning your hoop around your waist. From there you can do some step touches. A few minutes of light cardio can get your heart rate up, prepare your muscles for a good workout, and prevent injuries. This is also a perfect time to get mentally prepared for your workout.

Pop Sugar also interviewed Bee Varga and asked her to talk about the importance of a good warm up before exercise. This is another reason why I appreciate Bee’s Hooping studio workouts. She includes a complete warm-up and cool down for Every workout!

Step 3: Position Yourself Correctly

Stand inside the hoop with it resting against your lower back. Ensure you maintain an upright posture to properly engage your core.

KEEP UP A HULA HOOP | How to Hula Hoop for Total Beginners | Complete Guide to Start

Step 4: Start Your Hoop Journey

Spin the hoop around your waist. Initially, you might find it easier to balance with one foot slightly ahead of the other. As the hoop moves, shift your weight between your feet, keeping your core engaged.

Step 5: Consistency and Gradual Progression

Start with short hula hooping sessions and gradually increase your duration as your strength improves. Aim for a minimum of 10 minutes per session, eventually building up to 30 minutes.

Step 6: Diversify Your Hooping Routine

Once you’re comfortable with the basics, add in some variety. You can incorporate squats or lunges into your hooping routine, or even try dancing while keeping the hoop in motion.

Step 7: Balance Training with a Hula Hoop

An excellent way to intensify your workout is by incorporating balance training. Try balancing the hoop on different parts of your body, such as your hand or foot. This exercise demands more from your core and can help enhance your overall stability.

Step 8: Try Foot Hooping

Foot hooping is another excellent exercise that engages your lower abdomen, similar to leg raises. Lie down on your back, lift your legs, and spin the hoop on your foot. This movement will target your lower belly, aiding in more significant fat reduction.

Step 9: Relax with a Cool Down

After your workout, don’t forget to cool down with some gentle stretches. This practice aids in recovery and helps prevent muscle stiffness.

Step 10: Support Your Workout with healthy nutrition

Lastly, remember that healthy nutrition is crucial to support your exercise regimen. By adding these steps to your hula hooping routine, you can boost your workout’s effectiveness. Consistency, diversity, and a well-balanced diet are the keys to success in your journey to reduce belly fat with a hula hoop.

Tailored nutrition guidelines to try for potential fat loss and overall health:

When it comes to nutrition, it’s crucial to understand that no one-size-fits-all strategy exists. What works splendidly for one individual may not yield the same results for another. This reality is primarily due to individual differences in body types, metabolism, genetic predispositions, and lifestyle factors. Therefore, personalized dietary plans, tailored to individual needs, can often be more effective in achieving personal health goals such as fat loss.

However, there are a few broad guidelines that everyone can consider to improve overall health, boost metabolism, and potentially aid in fat loss. These generally involve lowering carbohydrate intake, eliminating refined sugars, and avoiding processed foods.

Adopting a regular workout routine like hula hooping is only half of the equation when it comes to reducing belly fat and overall body health. Your nutrition plays an equally, if not more significant role. Consuming a nutrient-rich diet can not only accelerate your belly fat loss but also enhance your overall health, wellbeing, and mental clarity.

Protein for Muscle Growth and Recovery:

Protein is a critical nutrient for anyone engaged in regular physical activity. It aids in muscle recovery and growth, which is crucial after a hula hooping session. Consuming adequate amounts of protein can also increase feelings of fullness, reduce hunger, and help you maintain muscle mass while losing weight, leading to a more toned appearance.

Protein for Muscle Gain, Fat Loss & Longevity | Dr. Gabrielle Lyon

Healthy Fats for Satiety and Energy:

While it may seem counterintuitive, consuming healthy fats is beneficial for weight loss. Fats are a dense source of energy and can keep you satiated for a longer time, reducing overall calorie consumption. Moreover, fats are essential for absorbing fat-soluble vitamins like A, D, E, and K, contributing to better overall health.

Avoid Refined Sugars and Carbs:

Refined sugars and carbohydrates, often found in processed foods, can lead to a spike in blood sugar levels, prompting your body to store excess glucose as fat. By reducing your intake of these foods, you can regulate your insulin levels, decrease inflammation, and support your body’s fat-burning capabilities.

Optimizing Carbohydrate Choices for Improved Insulin Sensitivity and Potential Fat Loss

In managing insulin sensitivity, a critical factor to consider is the type of carbohydrates you incorporate into your diet. While it’s common to hear advice encouraging the intake of whole grains and fruits, if your aim is to improve insulin sensitivity and potentially aid in fat loss, this advice may need to be adjusted.

Instead, focusing on non-starchy, low-carbohydrate vegetables can be beneficial. These include leafy greens such as spinach, kale, and lettuce, as well as other vegetables like cucumber, broccoli, and cauliflower. These vegetables are high in fiber and rich in nutrients, but low in carbohydrates, which means they have a minimal impact on blood sugar levels, helping to maintain optimal insulin sensitivity.

Berries, such as strawberries, raspberries, and blueberries, can also be incorporated into your diet sparingly. Despite being fruits, they are lower in carbohydrates than many other fruit types and high in fiber, making their impact on blood sugar levels relatively minimal. Their high antioxidant content can also support overall health.

The aim here is to choose foods that have a lower glycemic load, meaning they won’t cause a significant spike in blood sugar levels, thereby supporting better insulin sensitivity. This approach to carbohydrate intake can be a useful tool for those looking to lose fat, particularly when combined with a healthy lifestyle and regular physical activity.

Health Benefits and Mental Clarity:

Adopting a nutritious diet not only helps reduce belly fat but can also bring about improved mental clarity and concentration. Many people report feeling more alert and focused when they fuel their bodies with quality nutrients.

Moreover, a diet high in lean proteins, healthy fats, and whole foods rich in fiber, vitamins, and minerals can contribute to improved heart health, bone health, and digestion. It can also strengthen the immune system and improve skin health.

Remember, while hula hooping can indeed help reduce belly fat, pairing it with a healthy dietary lifestyle will bring about the best results. As always, any significant changes in diet or exercise should be discussed with a healthcare professional to ensure they suit your individual health needs and goals.

Burn BELLY FAT Fast (10 Tips + Bonus) 

Remember, everyone’s body responds differently to various dietary interventions, so what works well for one person might not be as effective for another. Therefore, it’s always important to consult a healthcare professional or a dietitian before making significant changes to your diet, especially if you have pre-existing health conditions. They can provide personalized advice and monitor your progress to ensure the changes are beneficial for your health.

Keep Track of Your Progress

Monitoring your progress is a great way to stay motivated and assess how well hula hooping is working for you. Consider keeping a fitness journal, where you can note down things like how long you hula hoop each day, any new movements or routines you’ve tried, and any changes you notice in your body or energy levels. This can provide valuable insight into your progress and what’s working for you.

The Role of Consistency

As with any workout regime, consistency is key. If you’re looking to reduce belly fat with a hula hoop, you’ll need to hoop regularly. Aim for at least 10 minutes of hula hooping a day to start, and try to gradually increase this over time. The more you hoop, the more comfortable you’ll become, and the more benefits you’ll reap from this form of exercise.

Enjoy the Journey

Perhaps one of the most important aspects of hula hooping for fitness is to have fun with it. Unlike some exercises that can feel like a chore, hula hooping is a playful, enjoyable activity. This can make your fitness journey much more enjoyable and sustainable in the long run.

Hula Hoop Results | Bee Varga’s results from 15 years of hooping

Additional Benefits of Hula Hooping

In addition to potentially helping to reduce belly fat, hula hooping provides a host of other benefits as well. For one, it’s a great form of cardio exercise. Hula hooping is excellent for building core strength. The constant engagement of your abdominal and lower back muscles will improve your stability and balance over time. Not to mention, it’s also an effective way to improve your body’s coordination and flexibility.

Another significant benefit of hula hooping is that it can be a stress-relieving activity. The rhythmic motion of the hoop can be meditative and help to calm your mind. Plus, the physical activity itself can release endorphins, the body’s natural feel-good hormones, leading to increased feelings of well-being and a reduction in stress levels.

Spicing Up Your Hula Hooping Workout

As you become more proficient with hula hooping, you might want to consider adding some variety to your workouts. This will not only keep things interesting but also challenge different muscle groups.

For example, try hula hooping in different stances, like a wide stance or a staggered stance. You could also try incorporating squats, lunges, or other exercises into your routine while keeping the hoop spinning. You might also want to experiment with hooping in different directions, or even trying to hoop around different parts of your body, such as your arms or legs.

Energizing Your Workout with Hula Hoops: Fun and Challenging Strategies

Incorporating hula hoops into your fitness routine can add a delightful and invigorating spin to your workouts. Here are some ways you can use multiple hula hoops to challenge yourself:

• Hula Hoop Circuits: Incorporate several hula hoops into a circuit workout for added intensity. Set up the hoops at varying distances and navigate through them using different movements like jumping, stepping, or crawling. This variation can help improve agility, endurance, and strength.
• Multi-Hoop Hula Hooping: Challenge your coordination, balance, and strength by spinning more than one hula hoop at once. Try spinning two hoops at your waist or one in each hand. With practice, you’ll enhance your skills and burn more calories as your body works harder to keep the hoops in motion.
• Hula Hoop Obstacle Course: Use hula hoops to create an engaging obstacle course. Lay several hoops on the ground and hop from one to another, do a certain number of hoop spins at each “station,” or run with the hoop around your waist. This activity enhances cardiovascular fitness, agility, and engages a variety of muscle groups.
• Hula Hoop Games: Add an element of fun and friendly competition to your workout by turning it into a game. See how long you can keep two or more hoops spinning, or if you have a workout buddy, try passing hoops back and forth without dropping them.

Remember, the key is to listen to your body and adjust the intensity of your workout to suit your fitness level. Always consult with a healthcare provider or fitness professional if you’re new to exercise or have any health concerns. With creativity and persistence, hula hoops can provide a delightful twist to your fitness journey, making workouts both challenging and enjoyable.

Adding Balance Training to Hula Hooping

For those looking to step up their hula hoop game and increase the fitness benefits, balance training with a hula hoop is a great option. Incorporating balance exercises not only enhances your hula hooping skills but also improves core strength, coordination, and overall physical stability. Balance Training Programs in Athletes – a Systematic Review (National Library of Medicine).

You can start with simple exercises such as standing on one foot while hula hooping. As you become more comfortable, you can try more challenging balance exercises, such as hula hooping while standing on a balance board or stability cushion.

Foot Hooping for Added Challenge

Foot hooping is another advanced hula hoop technique that provides a fantastic lower body workout. This is when the hula hoop is spun around the ankle or foot, similar to how a soccer player might juggle a soccer ball. Foot hooping engages the core, glutes, hip flexors, and leg muscles, and is somewhat similar to performing leg raises.

Just as with any new exercise, it’s important to start slow and gradually increase the intensity and duration as your strength and skill improve. And of course, always listen to your body and rest as needed to prevent overuse injuries and promote recovery.

Combining Hula Hooping and Healthy Lifestyle Habits

In conclusion, while hula hooping can contribute to belly fat reduction, it should be part of a larger strategy for health and fitness. This includes a balanced diet rich in whole, nutrient-dense foods and low in processed, high-sugar foods that can spike insulin levels. Regular exercise, both cardio like hula hooping and strength training, is vital. Furthermore, stress management and quality sleep are key components of hormone regulation and overall health (Benefits of Physical Activity – CDC).

Conclusion: Can a hula hoop reduce belly fat?

In response to the question, “Can a hula hoop reduce belly fat?” the answer is a resounding yes. However, it is most effective when incorporated into a holistic fitness and wellness strategy that also addresses diet, other forms of exercise, hormone balance, and overall lifestyle. Remember, every body is unique, so what works for one person may not work for another. It’s about finding what works best for you and most importantly, enjoying the journey towards health and fitness (Exercise: 7 benefits of regular physical activity – Mayo Clinic).

Whether you’re new to hula hooping or looking to take your skills to the next level, there are countless resources available to guide you. Among these is Bee Varga the Hula Hooper, a performer-turned-professional hula hoop teacher who offers online courses worldwide (Bee Varga the Hula Hooper – Official Website). With her unique blend of expertise in body mechanics and hula hooping, Bee is an invaluable resource for those seeking to reduce belly fat and improve overall fitness through hula hooping.

With patience, consistency, and a bit of playful spirit, hula hooping can be a fun and rewarding way to reduce belly fat and promote overall health and fitness. Happy Hooping!

The post Can a hula hoop reduce belly fat? appeared first on Prepper Facts.

10 supermarket foods that have a super long shelf life

1- Honey

Though it may crystallize with time, raw honey will keep almost indefinitely. In fact, archaeologists in Georgia unearthed the world’s oldest honey in a 5,500 year old Egyptian tomb. Honey contains a high acid level and is less than 18 percent water. This environment makes it undesirable and most bacteria and microbes cannot grow or reproduce in honey.

Honey has more uses beyond being a nice sweetener. It often helps allergy sufferers and can be used to treat wounds and burns. If it does crystallize, simply place the container in some warm water and the crystals will disappear. Ideally, honey should be stored below 80 degrees with a humidity level less than 70%.

I love to use manuka honey to make skin products / salve.

2- Salt

If it is properly stored, salt can last indefinitely. It can add flavor to your food, including the popcorn we listed above and it is perfect for preserving meat. You can create an electrolyte drink by mixing salt, sugar, and water. Additionally, salt works well as a cleaning agent and can clean many surfaces.

This mineral is one of the most useful to have on hand. The best way to store salt is in a clean and dry two-liter soda bottle. You can put salt in a 5 gallon bucket, but it will weigh around 50 pounds and this would be heavy to carry if you need to move it.

3- Rice

You will want to skip brown rice because it has a high oil content that will eventually cause it to go rancid. Luckily, most types of rice will last nearly forever when properly stored. In fact, archaeologists found the oldest farmed rice in Korea. 15,000 years old and it is still edible. Can you imagine that? The key to storing rice forever is to keep bugs out of it.

You can buy specialty buckets for storing rice, but if you’re thrifty like me then head to your local hardware store and buy some 5-gallon buckets with tightly fitting lids. Each bucket will fit around 32 pounds of rice. Take the rice out of the bags and put it into mylar bags. It is a good idea to add an oxygen absorber then seal the bag with a hot iron before putting it into the bucket. Put the tight lids on the buckets and store them at least 3 inches off the ground (pallets work well for this) in a cool, dark place.

The Ultimate Survival Food: Rice in Mylar 101 | Canadian Prepper

4- Granulated Sugar

You can still feed your sweet tooth while you are running from zombies, hiding from radiation, and escaping a hurricane! Granulated sugar will last at least 30 years when properly stored and IF you can keep it from turning into a rock. At that point, it can morph into a weapon. As soon as you purchase your sugar, you need to immediately take it out of the thin paper sack that it comes in.

Store your sugar in glass canning jars and make sure that you tightly screw on the lids. As long as the lids are secure, your sugar will be protected from moisture in the glass jars. If you want to diversify your sugar sources: confectioner’s sugar will last for about 18 months and brown sugar about a year before they both harden.

How We Store Sugar For Our Prepper Pantry ~ Easy Long Term Storage!

5- Beans

Beans are an outstanding protein source and they can be prepared in a variety of ways. You can easily stock up on your favorite variety of beans at the grocery store or grow your own. In an emergency, you can even grind beans to make your own flour.

While beans will store for more than 30 years, their vitamin giving qualities will start to fade after about 5 years. Luckily, they will still fill you up and provide protein so they are worth stocking up on.

Dry Canning Beans And Rice For Long Term Storage (How To)

6- Pasta

You can make endless delicious dishes with pasta. The problem with pasta is that it can quickly become contaminated with bugs. It has the potential to last for up to 30 years (10 years for whole wheat pasta), but in its original packaging, you would be lucky to get 3 years. Instead, use the same mylar bags + 5 gallon bucket storage technique that we used for the rice. That way, you can be sure that your pasta will be preserved and ready to provide some much -needed energy in an emergency. Try to store your pasta in a location that stays under 70 degrees.

7- Rolled Oats

In an emergency, probably won’t have much time for food prep because campfires may give away your location to and call unwanted attention to your hideout. Rolled oats + oxygen absorbers, stored in mylar bags in 5- gallon buckets could be the perfect solution. You will want to store your oats in the darkest place possible. When stored in the dark, rolled oats are more likely to last up to 30 years. Additionally, you can grind your oats into flour if you like.

Oats: A Sensational Survival Storage Food

8- Popcorn

If stored in ideal conditions (away from moisture and light), popcorn can last up to 30 years. The kernels have a very hard shell which makes them impervious to pests and vermin. Archaeologists even discovered ancient popcorn that is over 5,500 years old and still safe to eat.

Don’t buy the popcorn with butter or flavorings because it doesn’t store well. If your popcorn doesn’t come in a good long term storage container, you can store it in a clean milk jug or 2-liter plastic soda bottle. Did you know that you can grind popcorn into flour?

How to Store Popcorn Long Term Food Storage

9- Powdered Milk

The amount of vitamin A and Vitamin D in powdered milk will begin to decrease by 20% per year after 5 years, but you can store powdered milk for over 20 years so it is worth adding to your pantry. Do not put it in plastic bags because it will take on the plastic flavor. Instead, store it in glass jars.

Milk For Long Term Food Storage

10- Potato Flakes

Dried potato flakes are an excellent food source for the modern-day prepper. Potato flakes need to be stored in sealed mylar bags with oxygen absorbers. Storing them in this way means they will last 10 to 15 years.

Potato Flakes: Super Scrumptious Survival Food Storage Staple

Remember to pack multivitamins!

Make sure that you include multivitamins in your emergency supply stash! Unfortunately, this is often overlooked. If you ever have to depend on emergency food for a prolonged period of time, you may have gaps in your nutrition. You should do your best to store foods that have nutritional value, but this can be challenging especially since many of those foods expire.

The easiest way to fill in those nutritional gaps is to include a daily multivitamin. Avoid gummy vitamins or gel caps because they expire sooner than tablets. It is usually safe to consume vitamins beyond their expiration date, but their potency may be reduced.

Conclusion

These 10 foods are affordable, last for at least 10 years, and are available at your local supermarket. If you’re looking to create and nice little stockpile, these are the foods that I would start with. Which prepping foods are your favorite? What are your tips and tricks? Comment below to share!

See you soon!

The post 10 Supermarket Foods that Have a Long Shelf Life appeared first on Prepper Facts.

Urine is not completely sterile as some folks suggest. It contains toxins and bacteria that were already present in your body before being flushed out. While these contaminants are unlikely to directly harm you by themselves, they can put additional strain on your kidneys and immune system. This may eventually lead to health complications. If survival is your goal (as it should be for everyone), before you take a sip of the golden brew (ew), let’s take a closer look.

Can you drink urine?

Technically yes, but you should abstain in most cases (I’m not suggesting that it’s enjoyable… Not all golden things are good.) You may find websites and people who praise the magical qualities of drinking your own urine to treat or prevent issues. Remember to take everything that you hear or read on the internet with a grain of salt. Even medical professionals tend to agree that it’s not a good idea. The Army Field manual (PDF) for Survival, Evasion, and Recovery specifically lists urine on it’s “DO NOT DRINK” list followed by fish juices, blood, seawater, and alcohol.

This advice would be very easy to heed for people who carry jugs of water everywhere they go, but what if (heaven forbid)you find yourself in a survival situation where consuming pee is your only option? The “good news” is that it might work as a last ditch effort, but the bad news is that the benefits wouldn’t last for long.

It’s not without it’s risks

There are stories of survivors who have survived horrendous accidents and have said that they drank their urine to survive. This includes American mountaineer and mechanical engineer, Aron Ralston, who amputated his own arm in 2003 to escape a boulder in a Utah canyon. However, this practice is not widely advised as a survival technique. Think about it, how many articles have you read about the lasting effects on those survivor’s bodies? Probably not many because people don’t want to talk about the possible repercussions of drinking pee. I have to admit that I was even personally apprehensive to write this article at first. I’m glad that I decided to proceed with my writing because I think that it is important to talk about it since I plan on covering ALL aspects of prepping and survival.

Drinking urine can be especially risky for survivors of crashes or crushing injuries. When the muscle fibers are damaged, the cells can start leaking phosphorous and potassium into the bloodstream. Even a survivor with healthy kidneys may not be able to flush out the dangerous build-up. Someone who has been drinking their own urine would be at an even greater risk. For this same reason, a person who drinks urine should stay away from high potassium foods like bananas.

Is it safe to drink urine for survival?

As a super short term solution and absolute last resort, yes. Keep in mind that drinking urine for an extended period of time is a bad idea. The whole purpose of your kidneys is to filter waste products from your body then excrete them through urine. Your pee is composed of 95% water which sounds great when you’re dying of thirst, but the remaining 5% has the potential to kill you in slow and painful ways.

What is urine composed of?

• Sodium
• Urea
• Nitrogen
• Potassium
• Creatine
• Ammonia
• Hormones

That’s the short list, but the full list has over 3,000 compounds! Every individual person has their own unique recipe based on their overall health and what they put into their bodies. This stuff could be harmless in small doses. The problems start creeping up after the prolonged consumption of urine and it becomes more concentrated with each trip through your kidneys.

If you’ve reached the point where you are considering urine as a hydration option, then you are probably extremely dehydrated and your kidneys won’t be able to process the minerals in such concentrated amounts. In addition to the growing danger of bacterial infections, subsisting on your own urine for a prolonged or even abbreviated stretch of time can cause catastrophic damage to your kidneys.

Wait, isn’t urine sterile?

I hate to kill this myth and crush the hopes of all the pro-pee peeps out there, but urine is not sterile. You should NOT use it to dissolve sea urchin quills, treat jellyfish stings, rub it in your wounds, or use it to clear your sinuses. Sorry, not sorry (I usually hate this phrase, but it feels appropriate here.) ??

Is It Safe To Drink Your Urine? | Seeker

This bad information was unintentionally spread in the 1950’s during a study of urinary tract infections (UTIs.) Samples that had no UTI bacteria were labeled as “negative.” That label only referred to UTI bacteria, but not all bacteria. Unfortunately enough people assumed that “negative” meant sterile, hence the myth. Yikes!

Your bladder and urethra are lined with bacteria so when urine passes through your system it picks things up along the way. Where do you think all the bacteria goes when you drink your pee? It’s probably worth noting that while urine isn’t sterile, the bacteria is generally harmless to you. As with any “harmless substance,” bacteria can multiply and become too difficult for your immune system to fight. That coupled with dehydration, malnutrition, and exhaustion really works against your survival.

Is it safe to drink other people’s urine?

I never thought that I would be asking and answering these kinds of questions, but here we are. There aren’t huge differences between drinking your urine and someone else’s, but there things to keep in mind. When you pour from your own source, you’re reintroducing waste and bacteria that already existed in your body. You’re unlikely to contract a new disease by drinking your own fresh urine, but aged urine is another story.

However, if you drink someone else’s urine, you will be exposed to their unique blend of toxins, waste, and bacteria. What is harmless to your friend may be harmful to you. Before taking of sip of your friend’s urine ask them ask them if they have already been drinking their urine and for how long. As we discussed earlier, urine becomes more concentrated every time the kidneys have to filter it. If they have been drinking urine for 3 or more days, skip it because you won’t be getting 95% water. Instead, it will be recycled waste products that have been concentrated into something toxic and dangerous.

Beware the Presence of Prescription Medications

Preppers are known to keep a supply of medications in their stash. This means that even 5 days into a disaster they will likely still be taking their prescription meds. Prescriptions like heart medicine are necessary for their survival, but they could kill you.

Will it make you sick?

If you drink urine for survival you could get very ill. Whether it be from the buildup of concentrated minerals that your kidneys cannot filter or a growing colony of bacteria, you could end up worse off than if you never drank urine in the first place. At the same time, if you cannot find any other source of water and you risk dying from dehydration, then it might be worth the risk of infection, to survive another day.

What are the side effects of drinking urine?

Now that we’ve made it this far, let’s talk about the side effects.

• Dehydration- Drinking urine can be just as bad as drinking seawater. With each pass through your kidneys, the urine contains more sodium and less water. High sodium levels can make dehydration symptoms worse or trigger more symptoms sooner.
• Gastrointestinal issues- Drinking urine can cause mental and physical reactions like vomiting, diarrhea, and a general feeling of illness. There isn’t much you can do about the mental yuck-factor, but the real danger is in dehydration. If you are vomiting and have diarrhea then dehydration is inevitable especially if you don’t have a water source.
• Infection- Infection can occur when bacteria is introduced to existing bacterial colonies. This reintroduction could encourage them to grow far beyond normal proportions. It could also spark infections in other areas of the body. This is especially dangerous if you are suffering from injuries or mouth sores brought on from dehydration and malnutrition.
• Heart Attack- Continually drinking your urine can elevate your potassium to a dangerous level and cause a heart attack. This is less likely if you are healthy, but too much potassium is bad for everyone.
• Kidney Failure- Kidney failure is the biggest issue that could result from drinking urine. Once your kidneys go, there isn’t much you can do to reverse the damage especially in a survival situation where you can’t access medical care. Kidney failure happens when the toxin level gets so high that your kidneys can no longer function.

This all sounds really awful, but don’t lose hope. It is definitely not ideal to drink urine, but if you have no other option then there are some steps you can take to make urine safer to drink.

Does it help to boil urine?

Again? I never thought that I would be thinking about this, but there is some “good news.” Yes, boiling urine can make it safer to drink, but only if you distill it. This means that you will need to capture the vapors and condense it back down to a liquid.

Distilling almost any water-based liquid can save your life. American astronauts drink recycled water which includes condensation from their sweat, breath, shower steam, and urine. While it may not be as cool and high tech as NASA’s methods, boiling urine the old fashioned way and collecting the steam works just as well.

It’s important to distill it

If you were to boil urine and drink it without distilling it, then you would be drinking a more concentrated and dangerous solution than what you started with. If you decide to do this, make sure you follow the distillation process.

Will water filters work?

Water filtration systems and purification tablets will not work for urine. Water filters are rated in microns and a filter rated at 0.1 microns can filter out bacteria and parasites, but bacteria isn’t the major issue here. Also, many of the waste products in urine are too small to be filtered with those methods.

Activated charcoal is slightly better, but still not perfect. It can remove organic chemicals, but it will not remove sodium and sodium is what is going to cause or worsen dehydration. If you can’t boil and distill urine, but all you have is a water filter or purification tablet, then it can’t hurt to use what you have. Just know that you won’t have pure water and be prepared for the side effects of extra sodium and minerals.

When should you drink urine?

It’s hard to recommend a time that would be good to sip on pee. However, we are talking about survival here so I would say that if I have no other source of water and I can distill it in some way then I would take a sip after that. Another thing I never thought I would ever say.

If I have no way of distilling urine and have to drink it straight… I would wait until it was my absolute last resort. And hopefully we will be properly prepped and able to prevent this kind of situation. Only you can decide when the time is right.

It’s more important to consider the times when you shouldn’t drink urine

• People with crushing injuries should avoid drinking urine at all costs. Damaged muscle cells will release phosphorous and potassium into the bloodstream. Your kidneys already work hard to remove these substances, but if you add urine to the mix then you could quickly overtax them and cause kidney failure.
• If you’re already dehydrated then drinking pee isn’t going to help. You would put more sodium into your system and this would only make matters worse.

Properly prepare and avoid this situation

The best way to avoid the kind of situation that would put you in the position to have to decide whether or not to drink urine is to always have access to drinkable water. Plan ahead and prepare, stay hydrated, and make sure that you have a good grasp on several different water purification methods.

How long can you survive drinking urine?

There is no hard and fast rule. It is always better to err on the side of caution and use this as a last resort because urine becomes more concentrated over time. On the first day, you probably won’t have ill side effects beyond stomach upset and the yuck factor. You might even be okay after the 2nd day, but after that you could be at risk of getting kidney failure and other complications from dehydration.

It should always be your number one priority to find a source of fresh water because you can’t live on urine alone for any meaningful amount of time.

The end is here!

At this point, I hope you can understand how essential it is to have a reliable source of potable water. I thought that this would conclude my “water series, ” but I think that I also need to write an article about safe water storage methods and options. More than anything I hope and pray that neither of us will ever end up in such a desperate survival situation, but I’m glad to know that we are equipped with options.

What are your thoughts on all of this? Would you drink urine if your survival depended on it? Comment below to share if you dare.

See you soon!

The post Is it safe to drink urine for survival? appeared first on Prepper Facts.

What is SODIS?

SODIS is short for “Solar Water Disinfection.” This method is simple and easy. All you need is a clear plastic water bottle and natural sunlight. SODIS is a free and decentralized water treatment that is usually applied at the household level. It is recommended by the World Health Organization. The SODIS method uses a combination of UV light and increased temperature (solar thermal) for disinfecting water using only sunlight and repurposed PET plastic bottles.

How does SODIS work?

SODIS is a portable method of water purification that harnesses the UV rays in natural sunlight and utilizes them to destroy harmful bacteria, viruses, and parasites that may be present in your drinking water. Isn’t it amazing that you can put questionable water into a clean and clear plastic bottle, expose it to direct sunlight for the proper amount of time, then render it safe to drink?

FYI: Water that is contaminated with non-biological agents such as toxic chemicals or heavy metals requires different purification steps.

Harmful contaminants that are destroyed by 6 hours of sun exposure:

• E. Coli
• Vibrio Cholera
• Salmonella
• Shigella Flexneri
• Campylobacteria jejuni
• Yersinia enterocolitica

Viruses:

• Rotavirus

Parasites:

• Giardia
• Cryptosporidium (this needs an exposure of 10 hours to work)

Cheap water purification using SODIS

Is the SODIS method safe?

A common concern is whether toxins from the plastic bottle will leach into the water when the SODIS method is being performed.

This method was tested by the Swiss Federal Laboratories for Materials Testing and Research and they discovered that the toxins that are emitted from the bottles are extremely low (according to the standard set by the World Health Organization.)

WHO, Red Cross, and UNICEF referred to SODIS as ‘User-friendly, Cost effective, and a measure of The Proven Health Impact. In addition to killing biological-contaminants, the SODIS method is known for its ability to prevent diarrhea, which is a leading cause of death in developing countries.

Portable UV Water Purifier | SteriPen

UV light is so effective at destroying micro-organisms that outdoor gear companies have started to take notice and capitalize on it. When I don’t have the time to wait for the sun to purify my water, I use this SteriPen. It shines a powerful UV light into your water and can render 1 liter of water safe to drink within 90 seconds. This is the quickest and easiest way to purify water with UV light.

How to use the SteriPen and why I switched

SODIS Method Supply List:

A clear, plastic bottle

• Your bottles should be plastic rather than glass because they will not break easily due to temperature changes or heat exposure. Also, plastic bottles are easy to find all around the world.
• Use clear PET (Polyethylene Terephthalate) plastic bottle
• The recycle code at the bottom of the bottle should be Recycle Code #1 (A recycling symbol with the number 1 inside). 
• The bottle should be smaller than 2 liters
• Use a bottle that is in good condition and free of scratches or visible signs of wear

Water

• Make sure that you water is visibly clear, clean, and odorless
• Use the very best source of water possible. A running source such as a river or creek is ideal
• Do your best to ensure that the water isn’t polluted with chemicals (avoid acquiring water from sources near industrial areas, sewers, or latrines)

Filtering Cloth

• You will need something to filter out particles and impurities like leaves, rocks, or sand in the water. A bandana or a shirt will work.

Natural Sunlight

• This method requires natural sunlight. Avoid shady, dark forests or thickets. Meadows and wide open spaces are ideal.

Reflective Surface (optional)

• Bottles will heat faster and hotter if they are placed on a sloped sun-facing reflective surface
• A corrugated metal roof (opposed to thatched roof) or slightly curved sheet of aluminum foil will increase the light inside the bottle
• A mirror, metals, glass or even white surface (such as a poster board or box) can improve your sun exposure

Salt (optional)

• Take it easy with the salt because you don’t want to accidently dehydrate yourself
• Adding salt to murky water gets the particles to stick together and settle at the bottom of the bottle. This makes the water clearer for better sanitation.

Lime Juice (optional)

• It’s less likely that you will have limes lying around, but if you do, you’re in luck!
• Lime juice can help cut down the purification time from 6 hours to 30 minutes! Thanks to chemical compounds called psoralens, that are present in lime juice and shown to kill pathogens in both blood and water. 
• Did you know that lime juice has been known to kill malaria and other bacteria?

SODIS Method Instructions:

Step 1- Sanitize the bottle

Make sure that the bottle is clean and free of dirt and dust. Remove the label from the bottle. This will allow the sunlight to quickly infiltrate the water and get to work on destroying the harmful contaminants.

Step 2- Find out of the water is “turbid”

Check to see if the water is cloudy, murky, opaque, or thick with suspended matter. To test this, fill the bottle with water and put it on top of a newspaper headline. Now look down into the bottle and try to read the headline. If the water is to turbid to read the headline, you will need to filter it with the cloth or add some salt.

Step 3- Fill, Cap, Shake!

Fill the bottle with water 75%. Now screw the top on securely and shake the bottle for a minimum of 30 seconds. This adds oxygen to the water which will help to kill germs and improve the taste.

Step 4- Fill additional bottles with water

This is a good time to add lime juice to the bottles. Even if you are just filtering water for yourself, filter as much as you can. This method is dependent on the weather and you don’t know exactly when you’ll have another sunny day. You don’t want to wake up dehydrated in the middle of the night with no water to drink. This filtering process takes some time so plan ahead!

Step 5- Place the bottles in direct sunlight

It is important to lay the bottles on their sides rather than upright. This allows more UV rays to penetrate the water. If you have reflective surfaces, this is the time to use them. A mirror is the best option, but you can also use white cardboard, shiny tin (a metal roof), or white tree bark will even help reflect more light into the bottles.

Step 6- Wait and let the magic happen

If it’s a sunny day leave the bottles in the direct sunlight for 6 hours. If it’s a cloudy day then this process could take up to 2 full days. The temperature doesn’t matter. It is the UV light that you are trying to capture and use. Not the heat. If it is so cloudy that it rains, collect that water and drink that instead. Either way you’ll have clean water to drink!

Drink up and enjoy!

Congratulations! You now have safe, drinkable water! Enjoy it and repeat these steps when necessary. You can drink the water directly from the bottle or pour it into another container. Make sure that you keep the cap on because you don’t want it to spill, get contaminated, or evaporate.

Conclusion

This method is easy and cost-effective which makes it one of the best methods for purifying water in a survival situation. Once you learn this skill, you can take it with you everywhere you go and have an easy way to access clean, drinkable water.

For more water purification methods visit read my article “The 5 Best Methods of Purifying Water for Survival.”

Thank you so much for joining me again! Have you ever tried the SODIS method? Comment below to share your tips and tricks!

See you soon!

The post SODIS Method: How to purify water with sunlight appeared first on Prepper Facts.

Why use bleach?

Boiling water is usually a person’s first line of defense when it comes to water purification. Unfortunately, if utilities get knocked out as a result of a natural disaster, you may not have the option of boiling water.

Practical reasons to have bleach on hand:

• It is a household product with a variety of uses including cleaning and disinfecting.
• Bleach is very affordable and can be purchased by the gallon.
• It is accessible almost everywhere you shop: grocery stores, hardware stores, and big box stores.
• Bleach can make water potable and also combat mold and mildew (white vinegar works well for mold too)

Does the type of bleach you use, matter?

The type of bleach that you use matters. You may find different fragrances and extras, but there are only two classifications of bleach: chlorine and non-chlorine.

To disinfect water with bleach, you need to buy regular, unscented chlorine bleach with an active ingredient of sodium hypochlorite. The concentration (of sodium hypochlorite) should be between 6 and 8.25 percent. This doesn’t mean that you have to stop buying color safe, scented, and hybrid bleaches. You can buy both and use them for different purposes. One for prepper uses and the other for laundry.

Clorox Regular Unscented Bleach

This is regular, unscented bleach with a 7.5% concentration of sodium hypochlorite. Be sure to also get some liquid droppers to disperse the correct amount of bleach into the water you are treating.

Bleach Concentrate

A very common question is whether or not you can use the bleach that is labeled as “concentrated bleach” to purify water. The answer is found on the bottle. As long as the sodium hypochlorite concentration is between 6 and 8.25 percent, then the answer is yes! The most “concentrated” bleach is usually around 8.25% chlorine (or sodium hypochlorite) bleach.

How to use bleach to purify drinking water:

Now that you’ve established a fresh supply of chlorine bleach, it is time to put all that you have learned to use. You don’t want to wait until you’re in the midst of a crisis to try this technique. Let’s mix up a batch of treated water so that you can get your technique down.

It’s time to collect the water you want to treat. This can be water from a tap, rainfall you collected from your gutters, river, lake, snowpack, or another source. Of course, the higher quality your source, the better your water will be. This is a good time to remove particulates from the water by filtering it through a strainer or cloth.

1. Add bleach to your water. Add either 8 drops of 6% bleach or 6 drops of 8.25% bleach to one gallon of water.
2. Inspect your water and make necessary adjustments. If the water is cold, cloudy, or colored, experts recommend doubling the bleach to 12 – 16 drops respectively.
3. Patiently wait. Allow your mixture to stand for about 30 minutes.
4. Smell and adjust if necessary. When you smell your solution, it should smell slightly like chlorine. If you don’t detect a slight chlorine odor, add another 12 – 16 drops and allow the water to stand for 15 more minutes.
5. Reduce the levels of bleach in the water. If the chlorine taste is off-putting, you can aerate your water by transferring it into another clean container. Allow the water to stand (uncapped) for several hours in the new container before drinking it. You can also pour the water back and forth between two containers. This will speed the evaporation of the chlorine in the water.

How to use household bleach for water disinfection:

This video is very informative and helpful. His instructions are based on a quart whereas mine are based on a gallon.

How to mix larger batches of purified water

Here are some ratios for larger quantities.

If you’re using 6% chlorine bleach:

• 2 drops of bleach per liter or quart of water
• 8 drops per gallon of water
• 16 drops per 2 gallons of water
• 1/3 teaspoon per 4 gallons of water
• 2/3 teaspoon per 8 gallons of water

If you’re using 8.25% chlorine bleach:

• 2 drops of bleach per liter or quart of water
• 6 drops per gallon of water
• 12 drops per 2 gallons of water
• 1/4 teaspoon per 4 gallons of water
• 1/2 teaspoon per 8 gallons of water

Let’s talk about the shelf life of bleach

Did you know that bleach has a shelf life? If you’re surprised and hearing this for the first time, then it’s a goo thing that you’re reading this.

According to the iconic Clorox Company, you need to track the age of your bleach. A company representative told Ron Fontaine -the owner of SurvivalTopics.com, “We recommend storing our bleach at room temperatures. It can be stored for about six months at temperatures between 50 and 70 degrees Fahrenheit.”

After that time-frame the bleach will degrade 20 percent annually until it’s nothing more than water and salt. Also, store your bleach in a cool place because if it is stored above 70 degrees then it’s going to degrade faster.

Tips for storing purified water

Long-term water storage is a wise move that can pay off when disaster strikes. Here are some purified water storage tips that I learned from the Centers for Disease Control and Prevention (CDC):

1. Only use clean, food-grade storage containers to store your purified water.
2. If you must use non-food-grade containers, get durable containers with caps that can be tightly screwed on.
3. Never ever recycle old containers for water -especially if they ever contained toxic materials.
4. If you are uncertain of the origin, find out if the container you’re considering is FDA approved.
5. Always sanitize every container that you plan to use. Mix one teaspoon of fragrance-free chlorine bleach with 1 gallon of water and pour it into the container. Shake vigorously. Let stand 30 seconds before you empty it and allow it to air dry.
6. Label every container with a “Drinking Water” label and include the date.
7. Replace all water at 6-month intervals to maintain freshness.
8. Never keep your water near containers that carry gas, pesticides, or other toxic solutions.

10 Bleach facts to know before you buy too much:

1. Bleach can purify water, but it’s a carcinogen.
2. Bleach is sodium hypochlorite (a poison.)
3. Avoid scented and enhanced bleach for water purification.
4. Bleach can help you clean your dishes with minimal water.
5. Bleach expires after 3-6 months so if you choose to use it, label it with the date, and rotate accordingly.
6. You will need bleach alternatives for water purification.
7. Your tap water already contains some bleach.
8. Swimming pools contain DANGEROUS levels of bleach.
9. Bleach is a pesticide.
10. Bleach can irritate asthma.

I know that I would want to know those things if I were considering bleach for water purification.

Other uses for bleach

Preserve flowers with bleach

Dr. Joan Rose of the Water Quality and Health Council recommends picking flowers while you wait for your power to be restored. Simply mix 1/4 teaspoon of unscented chlorine bleach per quart or pint of water into the vase, and you will destroy the bacteria that causes your flowers to wilt.

Sanitize with bleach

You can sanitize the surfaces and dishes in your home using bleach. Sanitizing is essential in any influenza or viral outbreak (which we have learned from recent events.)

To sanitize with bleach, mix 1 teaspoon of bleach with a cup of water. Dip a cleaning towel into the mixture and wipe the surfaces thoroughly to disinfect. Rinse off the surfaces before drying.

How to use bleach to kill mold and mildew

Killing mold and mildew is especially essential if your home is powerless for weeks or months. This is because the air won’t circulate the way that it did with home heating and air conditioning units. It will be much easier for your home to grow mold and mildew and quickly become a health hazard. Thankfully, household bleach (and white vinegar) can kill these things.

To kill mold and mildew with bleach, mix one cup of bleach with one gallon of water. Saturate the mold with this solution using a spray bottle of rag. Allow the solution to sit for 10 minutes before scrubbing the surface clean. Ventilate the area, wear eye protection, and use a face mask to avoid breathing in spores that are in the air while cleaning.

Environmental Protection Agency (EPA) warning

The EPA guidelines state that when a disaster strikes, we should only use water that has been “properly disinfected” for drinking, cooking, cleaning, and brushing our teeth. This is important to avoid the disease causing microorganisms that dwell in water supplies.

The EPA recommends boiling water and using a bleach additive to kill the organisms that could make you sick. However, this is not a perfect solutions to your dilemma. The water could still be laced with salts, heavy metals, and toxic chemicals. Some of them are added by your water company and others naturally find their way into your water supply.

Conclusion

Bleach has so many uses for preppers and survival, Unfortunately you can’t just store and forget about it because it has a shelf life. Make sure that you label and rotate your bleach. You should always have a fresh supply of bleach because when the next “viral outbreak” occurs (which is has), there will be no good replacement for old fashioned household bleach!

If you are looking for other methods of water purification, please check out the article below!

Would you consider purifying your water with bleach? Do you have a fresh supply of bleach? What other uses have you found? Comment below to share!

See you soon!

The post How to use bleach to purify drinking water appeared first on Prepper Facts.

To walk far, carry less

It is good to be prepared, but in many cases it is even more important to be nimble and agile. This is difficult to do if you are carrying a lot of baggage. If you were planning for a 2-week backpacking trip, your packing list might look like this:

• Backpack
• Sleeping bag
• Tent
• Water bottle
• Clothing
• Map
• Food
• Pocket knife
• Lighter or matches
• 60 lb. Dumbbell

An average person should at least drink a half-gallon of water a day and a gallon weighs around eight pounds. Therefore, a 2-week trip would require about 56 lbs. of water. Add in a few extra bottles of water and the weight you would be carrying would be around 60 additional pounds. That would get heavy fast!

Also, keep in mind that your pack should weigh less than 20% of your body weight. For example, a person who weighs 150 lbs. should aim to carry 30 pounds or less while backpacking and 15 pounds or less while day hiking. How on earth will you ever stay hydrated without carrying 60 pounds of drinking water with you?

Thank goodness you can purify water with iodine! This will save your energy and your back.

Reasons to use iodine to purify drinking water:

• It comes in liquid or tablet form and is lightweight and easy to pack / carry
• Inexpensive
• Iodine can kill bacteria and viruses
• Iodine has been known to be a quicker water purification method than chlorine
• Easy to apply

How to purify drinking water using iodine

Supplies:

• 2 water bottles Any kind of container that you use to carry water will work.
• Iodine In liquid form (Iodine Tincture) or tablets
• A medicine dropper: If you are using the liquid form of iodine, it is necessary to measure accurate doses

Instructions:

1. Locate a good water source. The clearer the water, the better it is. Ideally, you should source your water from a free-flowing river or stream rather than a stagnant pond, lake, pool, or puddle. This reduces the number of harmful microorganisms that could potentially be in the water. Iodine does not remove chemical contaminants. Be sure to avoid getting your water from places where weed killers or pesticides may have run off.
2. Remove all visible matter from the water. Make sure that you remove leaves, sticks, pebbles, sand, mud, and any other questionable debris that you see. You can filter the water by passing the water through a bandana or a piece of cloth.
3. Purify the water with iodine. If you are using common household iodine (or “tincture of iodine,”) add 5 drops 2% tincture of iodine to each quart or liter of water you are disinfecting. If the water is cloudy or colored, add 10 drops of iodine. If you’re using iodine tablets, drop in 1 tablet per liter of water. The correct amount of iodine will vary depending on the condition of the water. Clear and flowing water will require less iodine than murky, stagnant water.
4. Wait then hydrate. Now celebrate the fact that you didn’t have to carry the water weight equivalent of a child and allow the iodine to work it’s magic. The water will be orange and have a funny taste, but don’t be alarmed. This is totally normal.

• If the water is cool / cold: Mix with iodine for 1 hour for liquid. 2 hours for tablets.
• If the water is warm / hot: Mix for 30 minutes if using liquid. 1 hour for tablets.

Warning: Iodine isn’t for everyone

Iodine is not a safe method of water purification if you are :

• Allergic to iodine
• Pregnant
• Have been medically advised not to use table salt
• Have thyroid issues

Side Effects of Iodine Treated Water

You should not use iodine for prolonged periods of time because it can be toxic. The excessive consumption of iodine treated water may be harmful. Some of the side effects include:

• Nausea
• Thyroid disorders
• Diarrhea
• Metallic taste
• Stomach pain
• Swelling of the lips or face
• Joint pain

If you experience any of the symptoms above, please discontinue iodine use immediately and use an alternate method of water purification.

How to Purify Lake Water With Iodine

How to remove iodine from water

You can add iodine to water to disinfect it, but water also naturally contains iodine. Seawater is known to contain large quantities of iodine whereas, river water contains much smaller amounts. The most common way to remove iodine from water is to use activated carbon.

1. Prepare an iodine solution in a container of your choice.
2. Add a small amount of activated carbon to your iodine solution and mix it together by shaking.
3. Let the solution sit for a few minutes.
4. Filter out the activated carbon with filter paper.

The activated carbon and iodine mixture will turn into residue on the filter paper and the water that passes through will be free of iodine.

Dealing with the taste

Iodine disinfected water doesn’t have a pleasant taste, but there are things you can do to help. It definitely helps to remove the iodine from the water using the filtering method above.

Add in powdered drink mix: I brought Tang with me on one of my camping trips when I was testing out these different water purification methods. On one day I used Aquamira drops which uses chlorine dioxide to destroy bacteria. The next day, I followed the Iodine disinfection method that we discussed today and I mixed in Tang both times. I think that the Aquamira is more palatable than the iodine treatment, but the Tang made a world of difference for both methods. I can see why serious outdoorsmen pack and bring powdered drink mix with them on their excursions.

Aerate your water: I think that it is always a good practice to aerate your water regardless of what purification method you choose to use. You can easily aerate the water by shaking the bottles vigorously. After shaking the bottle, I like to transfer the water from one container to another. Just aerating the water can make a huge difference when it comes to the smell and taste of iodine.

Use Neutralizing tablets: Neutralizing tablets are truly amazing! After you treat the water with the iodine, add a neutralizing tablet, shake, and it will completely neutralize the water. I was amazed by the way that it smelled and tasted like clean, fresh water.

Conclusion

I think that iodine is worth keeping in my emergency pack. It has multiple uses and I’m glad to know that I can use it for more than an ointment on cuts. What are your thoughts on the iodine water purification method? Have you used it before? Would you try it in a survival situation or is there a different method that you would rather use? Comment below to share your thoughts.

See you next time!

The post How to Purify Drinking Water Using Iodine appeared first on Prepper Facts.

Intermittent fasting (IF) is a dietary regimen that has gained considerable popularity in recent years. This form of eating is not about what foods you should eat, but rather when you should eat them. It involves cycling between periods of eating and fasting, providing a unique alternative to traditional diet plans. IF has been linked to a multitude of health benefits, including weight loss, improved metabolic health, and even an increased lifespan.10 Evidence-Based Health Benefits of Intermittent Fasting.

How Does Intermittent Fasting Work?

The body functions differently during fed and fasted states. When you eat, the body spends a few hours processing the food, burning what it can from what you just consumed. During this state, the body finds it more difficult to burn fat as insulin levels are high. The Role of Insulin in the Body. However, when you are in a fasted state, insulin levels drop, prompting the body to burn stored fat for energy. The transition from a fed state to a fasted state is a key component of IF.

Popular Types of Intermittent Fasting

1. The 16/8 Method (Leangains Protocol)
2. Eat-Stop-Eat Method
3. The 5:2 Diet

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. The method you choose will depend on your lifestyle and your particular health goals. Some of the most common methods include the 16/8 method, Eat-Stop-Eat, and the 5:2 diet. Intermittent Fasting: Surprising Update.

The 16/8 Method

This method involves fasting every day for 14-16 hours and limiting your daily eating window to 8-10 hours. Within this window, you can fit in 2, 3, or more meals. This method is also known as the Leangains protocol and is the most popular form of IF. The Beginner’s Guide to The 16/8 Diet.

Eat-Stop-Eat Method

The Eat-Stop-Eat method involves a 24-hour fast, once or twice a week. For instance, if you finish your dinner at 7 PM today, you would not eat until 7 PM the following day. This method, created by Brad Pilon, is a bit more extreme, but very effective. An Objective Look at Eat Stop Eat for Weight Loss.

The 5:2 Diet

With this method, also known as the Fast Diet, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other five days. This form of IF is considered one of the easiest to follow. How to Diet – NHS.

Intermittent Fasting and Weight Loss

Intermittent fasting is a highly effective tool for weight loss. It works by increasing your metabolic rate and helping you consume fewer calories. One study showed that short-term fasting can increase metabolic rate by 3.6–14%. Additionally, by eating fewer meals, IF can lead to an automatic reduction in calorie intake. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study.

How to Get Started with Intermittent Fasting | KenDBerryMD

Health Benefits of IF

Beyond weight loss, IF can offer several other health benefits. It can improve insulin resistance, leading to a reduction in blood sugar levels. It has been shown to reduce oxidative stress and inflammation, both key drivers of chronic diseases. Additionally, fasting can have beneficial effects on heart health by improving various risk factors such as blood pressure, cholesterol levels, and inflammatory markers. Effects of Intermittent Fasting on Health, Aging, and Disease – AHA Journals.

Intermittent Fasting and Brain Health

Intermittent fasting is not just beneficial for the body, but also for the brain. It has been shown to improve various metabolic features known to be important for brain health. These include reduced oxidative stress, reduced inflammation, and a reduction in blood sugar levels and insulin resistance. Furthermore, studies in animals suggest that IF can increase the growth of new nerve cells, which should have benefits for brain function. It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems. Neuroprotective Effects of Intermittent Fasting.

Understanding the Science of Intermittent Fasting

The science behind intermittent fasting is fascinating and hinges on our body’s natural metabolic processes. When we eat, our body spends a few hours processing that food and absorbing the nutrients. This period is often referred to as the “fed state,” a metabolic period where it’s hard for the body to burn fat because insulin levels are high. When the “fed state” ends, the body enters the “post–absorptive state,” where it starts to fast. It is in this state that the body can burn fat that was inaccessible during the “fed state.” Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention.

Intermittent Fasting and Metabolic Pathways

IF involves oscillating between the “fed state” and the “fasted state.” In essence, this dietary pattern encourages the body to use its fat stores for energy. Various metabolic changes occur when we fast. For instance, insulin levels drop significantly, facilitating fat burning. Human Growth Hormone (HGH) levels increase, which benefits fat loss and muscle gain. Additionally, cellular repair processes, such as autophagy, get triggered. Metabolic Effects of Intermittent Fasting.

Deeper Dive into the Types of Intermittent Fasting

There are various methods of intermittent fasting, each differing in its ratio of fasting to non-fasting periods. As such, it’s important to explore each one in more depth to understand which one could best suit your needs and lifestyle.

The 16/8 Method: Leangains Protocol

The 16/8 method, also known as the Leangains protocol, is a popular type of intermittent fasting. It involves a daily fast of 16 hours and an eating window of 8 hours. You might, for example, choose to eat between 12 pm and 8 pm every day. This method is lauded for its flexibility and the fact that it allows for adequate nutrient intake within the eating window. It’s also considered to be one of the simplest methods to follow, as it mostly involves skipping breakfast and avoiding late-night snacking. Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases.

The Eat-Stop-Eat Method: 24-Hour Fasts

The Eat-Stop-Eat method, developed by Brad Pilon, advocates for a 24-hour fast once or twice a week. This method is somewhat more challenging than the 16/8 method due to the length of the fasting period. However, it provides a full day’s break from eating, which can be beneficial for calorie reduction. It’s important to note, though, that during non-fasting days, eating shouldn’t exceed normal intake.

The 5:2 Diet: Caloric Restriction

The 5:2 diet is a form of intermittent fasting where you eat normally for five days of the week and restrict your calories for two days of the week. On the fasting days, the caloric intake is usually limited to around 500-600 calories. This method is seen as one of the less daunting ways to start intermittent fasting, as it doesn’t require full fasting and the fasting days can be chosen to suit your own schedule.

The Role of Intermittent Fasting in Weight Loss

One of the major appeals of intermittent fasting is its potential for weight loss. This dietary pattern promotes weight loss in several ways. Firstly, by reducing the number of meals, it can naturally lead to a lower calorie intake, promoting a calorie deficit which is crucial for weight loss. Secondly, intermittent fasting can enhance hormone function to facilitate weight loss. Lower insulin levels, higher growth hormone levels, and increased amounts of norepinephrine all increase the breakdown of body fat and facilitate its use for energy. Thus, by altering both sides of the calorie equation (calorie intake and calorie burning), intermittent fasting can be a powerful tool for weight loss. Effects of Intermittent Fasting on Health Markers in Those with Overweight and Obesity.

Additional Health Benefits of Intermittent Fasting

Beyond weight loss, intermittent fasting has been linked to a plethora of health benefits. A notable benefit is the improvement in insulin sensitivity and other aspects of metabolic health. Fasting periods allow the body to take a break from producing insulin, leading to lower levels and increased sensitivity. This could be particularly beneficial for those at risk of developing type 2 diabetes. Short-term Intermittent Fasting for Weight Loss.

Intermittent fasting has also been associated with improved heart health. Certain heart health markers, such as “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar, and insulin resistance, may be improved by intermittent fasting. Given that heart disease is currently the world’s biggest killer, these benefits could have a large impact on public health. Fasting and Postprandial Lipemia in Health and Disease.

Intermittent Fasting for Brain Health

Surprisingly, the benefits of intermittent fasting extend to brain health too. It may increase the growth of new nerve cells, which is beneficial for brain function. Furthermore, fasting can increase levels of a brain hormone called brain-derived neurotrophic factor (BDNF). Increased levels of this hormone are associated with resistance to depression and other brain-related problems.Intermittent Fasting and Caloric Restriction Enhance Age-related Neuronal Plasticity.

The Impact of Intermittent Fasting on Inflammation and Aging

Chronic inflammation has been identified as a key player in the development of many diseases. Intermittent fasting has been shown to have potent anti-inflammatory effects on the body, which can potentially reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s. Intermittent Fasting and Caloric Restriction Ameliorate Age-related Behavioral Deficits.

Moreover, the relationship between intermittent fasting and aging is gaining increasing attention. Certain studies in rats have shown that intermittent fasting may extend lifespan in a similar way as continuous calorie restriction. Furthermore, intermittent fasting could help fight aging by reducing oxidative damage and inflammation, promoting blood sugar control, and enhancing cellular repair processes. The Effects of Intermittent Fasting on Age-related Diseases.

Intermittent Fasting: A Tool for Longevity?

The potential impact of intermittent fasting on longevity is an exciting area of research. Some studies in animals have shown that intermittent fasting can extend lifespan considerably. For example, rats that fasted every other day lived 83% longer than rats that didn’t fast. While research is still in early stages and more human studies are needed, the initial findings are promising. Intermittent Fasting and Human Metabolic Health.

Intermittent Fasting: Safety and Side Effects

Despite the various health benefits associated with intermittent fasting, it’s important to note that this dietary pattern is not suitable for everyone. Some individuals may experience side effects such as hunger, weakness, and a lack of concentration, particularly when first starting the regimen. In rare cases, it could lead to disordered eating. Certain populations, such as individuals with a history of eating disorders, pregnant or breastfeeding women, and those with certain medical conditions, should avoid fasting or seek medical advice before starting.

How To Do IF For Health – Dr Sten Ekberg Wellness For Life

Conclusion: Is Intermittent Fasting the Right Fit for You?

Intermittent fasting is a flexible dietary pattern that has been associated with a number of health benefits. From weight loss to improved metabolic health, better brain function, and potentially even longevity, the science supporting intermittent fasting is growing. However, it’s critical to remember that what works best will always depend on the individual. Intermittent Fasting: Is it Suitable for Everyone?.

It’s important to approach intermittent fasting as a tool, not a rule.

For some, the structure of intermittent fasting can make healthy eating simpler, while for others, it can lead to stress and disordered eating. Understanding your own body, needs, and lifestyle is paramount in deciding whether intermittent fasting is a good fit for you.

Before embarking on any dietary change, it’s always wise to consult with a healthcare provider or a nutrition professional. They can provide personalized advice and ensure your approach to intermittent fasting—or any dietary pattern—is safe and suitable for your individual health needs. Intermittent Fasting: What You Need to Know – Mayo Clinic.

Remember, nutrition is not one-size-fits-all. Your best diet is the one that you can stick to, that nourishes your body, and that helps you reach your personal health goals. If that’s intermittent fasting, great. If not, that’s also okay. The most important thing is that your diet is balanced, nutrient-rich, and enjoyable for you. With this final thought, we have reached the conclusion of our in-depth exploration of intermittent fasting.

I hope this comprehensive guide has provided valuable insights into this popular dietary practice. Whether you’re considering embarking on an intermittent fasting journey, or just curious about the science behind it, having accurate and detailed information is key.

Have you tried IF before? I’m currently doing the 16:8 method and I have a lot more energy, mental clarity, and I feel physically better than I ever have. See you soon!

The post Intermittent Fasting appeared first on Prepper Facts.

How much should I exercise during pregnancy?

While it is true that you shouldn’t take on a new, strenuous workout routine, hooping is a good low-impact, joint-friendly option. Ideally, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women participate in at least 150 minutes of moderate-intensity aerobic activity each week. Hula hooping can be a moderate-intensity aerobic activity, as long as it is done at a comfortable pace and with proper technique. Keep in mind that this will look different for different people and will depend on how active you were before you were pregnant.

If you are new to exercise:

If you are brand new to exercise, start slowly then gradually increase your activity. You can start with just 5 minutes a day then add 5 more minutes each week until you have worked up to 30 minutes a day.

If you were active before pregnancy:

If you were active before pregnancy, you can continue to do the same workouts with your Ob-gyn’s approval. Be sure to modify the exercises when necessary. Keep in mind that if you start to lose weight, you may need to increase the amount of calories you eat to adequately nourish your body.

What does moderate intensity mean?

• An aerobic activity is one that requires you to move the large muscles of your body (arms and legs) in a rhythmic way.
• You are moving enough to raise your heart rate and break a sweat.
• You can still talk normally.
• You cannot sing.
• Examples of moderate intensity aerobic activity include brisk walking, general gardening (raking, weeding, or light digging), and hula hooping.

What changes occur in the body during pregnancy that can affect my exercise routine?

Your body undergoes many changes through pregnancy. Be mindful and observant and take these changes into account:

• Breathing- During exercise, oxygen and blood are directed to your muscles and away from other areas of the body. Your need for oxygen increases while you’re pregnant. This may affect your ability to do exercise especially if you are obese or overweight.
• Balance- Your center of gravity will shift towards the front as your baby grows. This may place stress on your joints and muscles especially near your lower back and pelvis. As a result, you may be less stable and susceptible to falling.
• Joints- The hormones produced during pregnancy cause the ligaments that support your joints to be more relaxed. As a result, your joints will be more mobile and may be susceptible to injuries. It is best to avoid high-impact motions that are jerky and bouncy during pregnancy.

In general, it is safe for most pregnant women to continue or start hula hooping as long as they have the approval of their healthcare provider and take appropriate precautions. Focus on maintaining a moderate pace, always listen to your body, avoid over-exertion, and learn proper technique to minimize the risk of injury.

Hula hooping can be a good form of exercise for pregnant women because it is low-impact and can help improve cardiovascular fitness, core strength, and flexibility. Hooping is also a fun and enjoyable way to release stress and tension.

Try Bee Varga’s Kickstarter Course for Absolute Beginners by clicking on this link! She will help you pick out the best hoop for you and equip you with the tools you need to succeed.

What precautions should I take when exercising while pregnant?

• Stay hydrated. drink plenty of water before, during, and after your workout to prevent dehydration. Signs of dehydration include dizziness, a racing heart, and urinating a small amount of dark yellow urine. If you experience any of these symptoms take a break and hydrate.
• Avoid overheating especially in your first trimester. Stay hydrated, wear comfortable, loose-fitting clothing that is breathable. It is also important to exercise in a space that is well ventilated and cool. Don’t exercise outside in hot and humid weather. The portability of a hula hoop can work to your advantage here!
• Wear a supportive sports bra. Find a comfortable bra that offers a lot of support and protection for your breasts.
• Avoid lying flat on your back or standing still as much as possible. When you lie on your back, your uterus presses against a large vein that returns blood to the heart. Standing still can cause blood to pool in your feet and legs. As a result, your blood pressure could decrease for a short time.

To minimize the risk of injury, practice proper hula hooping technique and avoid over-exertion. Always listen to your body and to stop hooping if you experience any pain or discomfort.

I enjoy the fact that a hula hoop is so portable and it is easy to switch locations. If you started hooping outdoors and it gets hot and humid you can easily move indoors with minimal disruption. You can also wear as little or as much clothing as you like since hooping doesn’t require special gear. I also love the fact that I don’t have to leave my house to get a fun and amazing workout.

Benefits of Hula Hooping While Pregnant

Do you have the green light of approval from your medical team? If so, let’s talk about the benefits of hula hooping and why it may be a good activity to add to your fitness routine.

• Hula Hooping is a gentle, low-impact workout that is kind to your joints.
• Hooping can improve your balance.
• Excellent stress relief.
• It’s fun!

1- Hula Hooping is a gentle, low-impact workout that is kind to your joints.

Many women endure aches and pains throughout their pregnancy. Hula hooping is low-impact and will not put additional stress on the joints or aggravate pregnancy-related aches and pains. This can make hooping an excellent workout for expectant mothers.

2- Hula Hooping can improve your balance and coordination.

Pregnant women may experience changes in balance and coordination as their bodies adapt to pregnancy. The baby bump can change a woman’s center of gravity and make her feel unsteady. Additionally, these big changes can place additional stress on the joints and pelvis. Hula hooping consistently strengthens the core and this can improve balance and coordination.

3- Excellent stress relief.

The gentle movements required for hooping can stimulate feel good hormones such as endorphins and serotonin and relieve aches and pains. The rocking motion stimulates the parasympathetic nervous system which is calming and lowers cortisol levels.

It’s also a nice way to take some time for you. It is easy to turn on your favorite song, grab your hoop, and have a fun little hooping dance party in the comfort of your home. Your hoop will also give you a gentle, toning massage. You can also spin your hoop around your hands, arms, and legs to stimulate blood flow and circulation.

4- Hooping is fun!

The best kind of workout it the one that you look forward to. Hooping can feel a lot like play and you can invite your family and friends to do it with you. I personally think that hooping is even more fun than jogging, the treadmill, elliptical, biking, or resistance training. You also don’t need to leave your home or buy special equipment (once you find your hoop)to enjoy the amazing benefits of hooping!

Every time I pick up my hoop feels like a party. I feel confident, joyful, and strong. Now more than ever is the time to celebrate your beautiful, blossoming, body. You glow when you grow and pregnancy is a time when your own growth and development is in overdrive. You are bringing life into this world and that is a superpower.

*Bonus Benefits*

5- Hula hooping increases your body awareness.

Body awareness is crucial for giving birth. You will want to know how to tense and relax your muscles especially in the pelvic region. Hula Hooping increases your body awareness and teaches you how to isolate specific muscles and body parts.

Bee Varga the Hula Hooper continued to hula hoop throughout her pregnancy. Here is her story:

I had the privilege of speaking with Bee Varga the Hula Hooper about her experience with hooping throughout her pregnancy. Bee is a professional hula hooper who has traveled internationally to perform and teach. She retired from performing when she became pregnant with her beautiful daughter, but she carried on with her hula hooping routine. Hooping has helped her to stay in excellent condition before, during, and after her pregnancy.

Expert advice from Bee’s general practitioner

Bee’s general practitioner said that if someone was already exercising before pregnancy, then it is a good idea to continue. Additionally, she said that there is so much protection around your belly that will keep your little one safe.

Bee’s midwife agreed

Her midwife agreed and said that the types of movements required for hula hooping including movement of the spine, core muscles around the spine that help with posture could be beneficial. The rocking motion required for hooping stimulates the parasympathetic nervous system which is calming and lowers cortisol levels. It is the same reason why we rock our babies to sleep at night. She said that this kind of exercise would be very beneficial and would help the baby to feel calm even in the womb. She even said that these motions could lessen back pain during her pregnancy.

Bee’s priorities shifted

When she became pregnant, Bee decided to let go of all attachments and judgements around her looks and appearance of her body. She planned for a home birth and her goal was to have a healthy, strong baby. Even with this shift, she wanted to continue to stay healthy so she continued to hoop throughout her pregnancy. She ate heartily and gained what felt like a lot of weight for her. Her midwife said that she could keep her blood sugar levels under control with exercise.

Hooping kept her healthy and happy throughout her pregnancy and beyond.

Thankfully, all of her readings, tests, and results stayed at an ideal level throughout her pregnancy. Her midwife said that her exercise routine helped her to stay healthy. She also said that in her experience, the ladies who continue exercising consistently, have better results.

Additional hooping benefits that Bee noticed:

• Her sleep improved with exercise.
• She had a better appetite.
• She didn’t experience sickness before or during her exercise sessions.
• Overall, she felt really good in her skin.

Hooping gave Bee the strength and body awareness she needed to give birth and helped her to bounce back.

Bee’s midwife also said that it would be very helpful throughout labor for her to be fit and well because you need strength and endurance to give birth. She also said that those who exercise while pregnant will be able to bounce back into shape more easily, afterwards. They may also experience less postpartum depression because exercise releases good feeling hormones such as endorphins and serotonin.

A healthy home birth

Bee called the hospital when her water broke, but it was hours before the midwife arrived. Life found a way and it ended up being a free home birth experience with no medication and no medical interventions. In those critical hours her family grew from 2 to 3.

Afterwards, and hours later, the midwife arrived with an ambulance. Bee utilized the tips and instructions that she learned from her Hypnobirthing Course. She said that these techniques helped her to cope with the pain during labor and afterwards until the medical professionals arrived.

Bee accomplished her mission and has a beautiful, strong, and healthy daughter.

Bee’s daughter Minka, was born healthy and strong. Minka is now nearly 8 years old and her development has been healthy. She started crawling on time, walking at 9 months, and once she started talking, she never stopped. Bee was able to bounce back into shape and didn’t have stretch marks after giving birth.

How to Hula Hoop? ??? Tutorial for Kids

Bee’s Recommendations for hooping while pregnant:

1- Consult your healthcare provider.

This is important because they are aware of your medical history and can give you good advice. Be sure to get their approval before you start hula hooping or doing any other kind of exercise.

2- Always listen to your body.

Your body is wise and will tell you what it needs. There will be days when you will have energy and other days you may feel exhausted. If you feel tired, take that time to rest. Continue to listen to your body while you exercise and modify when necessary. If you feel any pain stop immediately.

3- Ignore the people who are not very knowledgeable about pregnancy and exercise.

You may encounter naysayers or people who think that you should do things differently. While they probably mean well, their messages may not be helpful. You already have a lot going on mentally, physically, and emotionally, there is no time or energy to waste on extra stress and drama. Instead, listen to your doctor and the people who are qualified to give you advice.

4- Surround yourself with positive people.

Pregnancy is a sensitive time that can bring stress and concerns. Instead of worrying about what could go wrong, try to get excited and look forward to the magical experience of delivering your baby. Surround yourself with positive and uplifting people.

5- Surround yourself with positivity.

Read and watch as much positive and uplifting content as you can. Mental health is always important, but it is more important than ever when you are expecting. Try to avoid people, places, and thoughts that trigger you or cause a lot of stress. Instead, replace them with positive people, places, and thoughts.

6- Practice Meditation

Hula hooping itself is a lot like meditation. As we mentioned before, the rocking motion stimulates the parasympathetic nervous system which is excellent for stress relief. I also really appreciate the way that hooping helps me to stay present and in the moment. When I get distracted or stuck in my head, the hoop swiftly drops and helps me click back into reality. Practicing meditation can teach you to remain calm. It is so helpful to remain calm during labor.

7- Practice Kegel exercises and look into perineal massage.

These practices will help you prepare not only for childbirth, but also for recovery.

Is it okay to hula hoop while pregnant?

Yes! You can hula hoop while pregnant, but there are things to consider:

1- Why are you hula hooping?

Think about your goals and what you are hoping to accomplish. Are you brand new to hula hooping and thinking about starting for exercise? Or are you a flow artist who wants to acquire more skills? Either way, you can continue to work towards these goals while you’re pregnant.

2- Core work during pregnancy

Hula hooping is an excellent core workout that will not overwork your abdominals. It is more important than ever to consciously exercise and make sure that you are not over taxing your muscles. Planking and sit-ups are not recommended during pregnancy, however, hula hooping is gentle enough to continue.

3- You can give your entire body a fun, gentle, and effective workout with a hula hoop.

Though your belly will grow throughout your pregnancy, know that you are not limited to just waist hooping. You can:

• Leg hoop
• Knee hoop (just above the knees. Not on the bone.)
• Waist hoop, of course.
• You can gently hoop around your neck
• Elbow hoop
• Hands

As your pregnancy progresses, it might be good to do less leg or knee hooping because sometimes the balance can be a little tricker than hooping on other limbs. Once you learn the basics, you can be creative and expand your repertoire.

4- What kind of hoop should you hoop with?

You will want to avoid the heavy, weighted hula hoops. A large HDPE or PE dance hula hoop with grip tape is a much better option. The beauty of getting a larger hoop is that it will come in handy even after your pregnancy. I enjoy hooping with my larger hoops especially when I’m learning new on-body techniques because the hoop spins slowly enough for my body to learn. The smaller, lighter hoops spin a lot quicker.

Hula Hooping technique

The proper hula hooping technique for a pregnant woman is similar to the technique for non-pregnant individuals, with a few modifications to take into account the changes that occur during pregnancy.

First, it is important to use a hoop that is the appropriate size and weight. Avoid the heavy weighted hula hoops. Choose a large diameter hula hoop. The hoop should be big enough to comfortably rotate around the waist without hitting the belly or other parts of the body.

Next, it is important to stand with your feet hip-width apart and to engage your core muscles by gently pulling your belly button in towards your spine. This will help to support the lower back and to protect the abdominal muscles.

When hooping, keep your arms relaxed and let the hoop rotate around your waist. You can move your hips side to side. Or put one foot in front of the other to create a solid base, then move front and back. Remember keep the movement slow, smooth and steady. Be aware of your balance, as pregnancy can cause changes in coordination and balance.

It is also important to pay attention to your body and to stop hooping if you experience any pain or discomfort. If you experience any pain or discomfort, you should stop and rest, and if it persists seek medical advice.

Overall, the proper hula hooping technique for a pregnant woman is similar to the technique for non-pregnant individuals, but it’s important to keep in mind to keep the movement slow, smooth and steady, be aware of your balance, pay attention to your body, and take breaks as needed.

Conclusion

Thank you so much for joining me today! I hope that this article was helpful and that you learned something new. Now I would love to hear from you. Are you thinking of hula hooping while pregnant? Do you have any questions or concerns? If so, please comment below!

Do you have experience with hula hooping throughout your pregnancy? What are you tips and tricks?

See you soon!

The post Hula Hooping while pregnant appeared first on Prepper Facts.

You got to accentuate the positive

I discovered hula hooping when I was healing from a foot injury. I was worried about getting “out of shape” and wanted to find a gentle form of exercise that I could do while I was healing. 2 years later, hula hooping is my main workout that I look forward to doing every day!

Bee Varga the Hula Hooper helped me to discover my love of hula hooping! She is an amazing performer and an outstanding teacher.

Click the link below to try the challenge that helped me kick off my hooping journey:

https://www.beevargathehulahooper.com/30-dayyoutube-hula-hoop-challenge/0qftm

A positive effect is that hooping can help to tone and strengthen the core muscles. This includes the abdominal muscles, obliques, and back muscles. Additionally, this can help to improve posture and balance, as well as reduce the risk of lower back pain.

Hula hooping can also be a fun cardio workout that improves cardiovascular health and burns calories. Consistent exercise is so beneficial for your body and can help reduce stress and boost your mood.

What can hula hooping do to your body?

Eliminate the negative (proper technique is key)

As with any form of exercise, improper technique can lead to injuries. The good news is that those injuries can easily be prevented. It’s important to acquire a proper fitting hoop for your body, learn proper form and technique, and listen to your body.

While weighted hula hoops may challenge the abdominal muscles, the added weight can also increase the risk of injury. A good rule of thumb is to never use a hoop that is heavier than 1-2 lbs. It is important to start with a large and slightly weighted dance hoop that has grip tape. Visit my article: “What is the best weight of a hula hoop?” to learn how to choose the perfect size, weight, and material for your hoop. Once you build up your stamina and skills, you can start to size down for more of a challenge.

Additionally, if you have any pre-existing conditions such as osteoporosis or scoliosis, consult with a doctor before starting any kind of hula hooping practice.

10 Fun Reasons to Give Hula Hooping a Try:

1. Cardiovascular fitness: Hula hooping is a cardiovascular activity that increases heart rate and improves cardiovascular fitness. I specifically enjoy hula hooping because it feels more like a dance party than a cardio workout.
2. Core strength: Hula hooping requires the use of the core muscles, including the abs, obliques, and lower back muscles. This can improve core strength and stability. There are so many fun and creative ways to utilize your hoop and strengthen your core. *Spoiler Alert* there are even more effective ways to challenge your core than just spinning the hoop around your waist.
3. Improved coordination: Hula hooping requires the use of multiple muscle groups and coordination to keep the hoop spinning around the waist. As a result, your overall coordination and balance can improve. Also, you aren’t just limited to spinning the hoop around your waist. You can spin it around your chest, shoulders, hips, legs arms, and hands for even more benefits!
4. Weight loss: Hula hooping can be a fun and effective way to burn calories and lose weight. The best workout is the one that you look forward to doing!
5. Improved posture: Hula hooping engages the muscles of the back and shoulders, which can help to improve posture.
6. Stress relief: Hula hooping can be a fun and relaxing activity can reduce stress and melt tension in the body. This can lower cortisol levels.
7. Increased flexibility and mobility: Hula hooping can help to increase flexibility and mobility in the hips, legs, and spine.
8. Increased confidence: Hula hooping can be a great way to build self-confidence and self-esteem. I feel happier and more confident than I ever felt in my teens and 20’s!
9. Provides a firm, toning massage: Your hula hoop provides a firm, toning massage wherever it spins.
10. Excellent low-impact workout: Hula hooping is low impact and kind to your joints. You can easily lower or raise the intensity and it is easy to modify every exercise to fit your needs.

However, as with any form of exercise, it is important to use proper technique and to start with a size and weight of hoop that is appropriate for your fitness level. It is also important to be the risk of the hoop hitting or damaging surrounding objects or people. If you have any pre-existing medical conditions or injuries, consult your doctor before starting any new exercise program.

Hooping improves your balance and coordination.

In addition to the benefits previously mentioned, hula hooping can also improve balance and coordination. The act of keeping the hoop spinning around the waist requires the use of core muscles and the constant movement can help improve balance and coordination. This can be especially beneficial for older adults or those recovering from injuries. Know that you aren’t limited to just spinning the hoop around your waist.

Try these fun variations to stack up even more benefits:

1. Spin your hoop around your chest to break down tension in the upper body and increase the intensity of your workout.
2. Let it drop to your hips then quickly wiggle to bring it back to your waist. Bee Varga calls this fun move “The Tease.”
3. Try shoulder hooping for a fun challenge.
4. Leg hooping will give you a nice leg massage.
5. Hoop while standing on one foot. This is a good balance exercise to add to your routine.

Get in Shape with These 5 Fun and Effective Hula Hoop Moves

Hula hooping can be good for your mental health.

I love the fact that you can grab your hoop, turn on your favorite song, and take a quick moment for you. Even just a song’s worth of hooping can elevate your mood.

Hula hooping can also have a positive impact on mental health. The repetitive motion of hooping can be meditative and can help to reduce stress and anxiety. I think of my hula hooping as movement meditation.

Additionally, hula hooping can be a fun and social activity, which can improve overall mood and sense of well-being. Invite your family and friends to join you for a fun hooping session. It is a fun activity that people of all ages can do!

Overall, hula hooping can be a fun and effective way to improve physical and mental health. Remember to be mindful of proper technique and listen to your body to avoid injury.

Can Hula Hooping turn me into a hottie?

Who doesn’t want to feel and look their very best? Some of the hula hooping skills that I have learned have made me feel like a total superhero! There’s nothing wrong with wanting to feel sexy, confident, and strong!

Hula hooping can help you burn calories and tone your muscles, which can lead to weight loss and improved body composition. It is a full-body workout that can target your core, legs, arms, and back muscles. Hula hooping also improves cardiovascular fitness, coordination, and balance.

Click this link to try Bee Varga’s Hula Hottie course today!

Hula hooping is a full-body workout that targets many different muscle groups. The core muscles, including the abdominal and oblique muscles, are heavily engaged as the hoop is kept spinning around the waist. The hips, back, and legs also receive a workout as they are used to maintain balance and control the hoop’s movement. Additionally, hula hooping can help improve posture and flexibility, which can give the appearance of a taller, leaner physique.

Remember that every “body” is different and will respond differently to exercise.

When it comes to specific physical changes, such as becoming a “hottie,” it’s important to remember that everyone’s body is different and will respond differently to exercise. Some people may see significant changes in a short period of time, while others may not see as much change. Remember to focus on your own health and wellness rather than trying to conform to societal standards of beauty. Be patient, trust the process, and focus on feeling good.

Yes, hula hooping can be a great addition to a healthy lifestyle and can help improve your physical appearance, but it’s important to remember that it’s just one aspect of overall health and wellness. It’s important to focus on your own well-being and not to compare yourself to others.

Hula hooping is a form of exercise that can provide a variety of physical and mental benefits, but it is important to note that beauty is subjective and can’t be measured by physical appearance alone. However, regular hula hooping can improve overall health and fitness, which can have a positive effect on one’s appearance.

Know that you are already beautiful exactly how you are. Inner beauty and self-confidence are also important factors in determining one’s overall appearance. Regular hula hooping can improve overall health and fitness, which can have a positive effect on self-confidence and self-esteem, which in turn can make people feel more attractive.

Can You Burn Calories Hula Hooping? Just Have Fun Workout!

Focus on feeling good

The best kind of workout is fun and uplifting. It elevates your mood, stimulates your brain, and helps you feel more confident and strong. Hula hooping has become that workout for me. It is challenging and I look forward to conquering those new challenges and learning new skills. I never dreamed that I would be able to do handstands, deep backbends, the splits, and so much more. I also grew up thinking that I didn’t have good hand eye coordination, but now I can catch and toss almost anything with ease. My hula hooping journey has helped me accomplish these milestones and so much more. Most of all, I’m thankful for the way that hula hooping has brought so much joy to my life.

Do you want to enjoy the amazing benefits of hula hooping? Grab your hoop and start spinning!

To broaden your horizons, try Bee Varga’s Hula Hooping Studio (Weekly Uploads to keep your hooping journey on fire, entertain your mind and challenge your body, keep you evolving and thriving! Challenges, Tutorials, Workouts, Flows, Hula Hoop Dance Fitness Classes. 
The growing Library gets new uploads regularly to keep you growing and achieving more!)

Conclusion

In summary, hula hooping can provide a variety of physical and mental benefits, including improved fitness, weight loss, and body toning. As a result, hula hooping can contribute to an overall more attractive appearance and improve self-confidence, which is an important aspect of beauty. It’s important to remember that beauty is subjective and can’t be measured by physical appearance alone. I believe that the happiest people are the most beautiful.

Hula hooping can certainly be a great way to get in shape and improve your physical appearance, but it is important to note that it is just one aspect of a healthy lifestyle. A balanced diet, regular exercise, and adequate sleep are all essential for overall health and wellness.

What are your goals? Are you hooping for fitness, fun, or all of the above? Comment below to share!

? Alana

The post What can hula hooping do to your body? appeared first on Prepper Facts.

A quick history of hula hooping

We can trace the origins of hula hooping back to ancient civilizations. Back then, they used similar objects, such as hoops made of willow branches for both play and ritual purposes. These ancient hoops were often decorated with symbols and used in dances and rituals to symbolize the cycle of life. In the 1950’s, the toy company Wham-O invented the modern day hula hoop and turned it into a popular toy for children.

The hula hoops of the 1950s were made from plastic tubing and were much lighter and easier to twirl than their ancient counterparts. This made hula hooping more accessible and appealing to a wider range of people. The hula hoop became a popular children’s toy and also became a popular activity for people of all ages.

Modern-day hula hooping

In recent years, hula hooping has evolved into a more mature form of physical activity and performance art. Hoopers, as they are known, use a variety of techniques and styles. Including waist hooping, off-body hooping, and multi-hooping. These different styles create visually stunning and athletic performances. Some hoopers even incorporate dance, gymnastics, and other forms of movement into their performances. Hooping is a truly dynamic and visually stunning art form.

What Is Hula Hooping?

What are the benefits of hula hooping?

Hula hooping offers a wide range of benefits, both physical and mental. Physically, hula hooping is a great cardiovascular workout that can improve cardiovascular health. It also strengthens core muscles, improves balance and coordination and can help to tone the body. Mentally, hula hooping can be a form of stress relief. It is a way to improve focus and concentration. The repetitive motion of hula hooping can also have a meditative effect. This helps to clear the mind and reduce stress.

Hula hooping is also a fun and social activity. Many communities and organizations promote the art and sport of hooping. There are many hoop dance classes, workshops, and events available for people of all levels to attend. Additionally, hooping events are a great way to meet other hoopers, share skills, learn new tricks, and perform together. Hooping is a great way to connect with people and create a sense of community.

Hula hooping is a very accessible form of exercise and can be done by people of all ages, fitness levels, and abilities. Hoops come in a variety of weights and sizes. This makes it easy for people of all fitness levels to find a hoop that is comfortable for them. Hoops are easily adjustable for different body types and skill levels. People of all ages and abilities can easily enjoy hula hooping.

Here are 7 steps to start hula hooping:

1. Start by selecting a hula hoop that is the appropriate size for your body. A good rule of thumb is to have the hoop come up to your belly button when it is resting on the ground.
2. Stand with your feet hip-width apart, and press the hoop firmly against your back with both hands.
3. Begin to move the hoop around your waist by moving your hips in one direction, while keeping your arms out of the way.
4. Once you get the hoop moving, you can experiment with different hip movements to keep it spinning. Try side to side motions, front and back, and making circles with your hips.
5. Practice with the hoop on your waist, then try hooping on other parts of your body such as your thighs, and chest.
6. Take it slow and be patient with yourself. Hooping can take time to master, but with practice, you’ll be a pro in no time!
7. You can also look for tutorials and videos online for more advanced techniques and tricks.

Learn hooping from a professional in the comfort of your home!

Speaking of tutorials and online courses, the best way to start your journey is to learn from an expert! Bee Varga the Hula Hooper is a professional hula hooper with over 14 years of experience who offers fun and challenging hooping courses. Whether you are an absolute beginner or a highly proficient hooper, Bee can help you elevate your hooping game! Click this link to start today!

Conclusion

In conclusion, hula hooping is a fun, dynamic, and versatile form of physical activity. People of all ages and abilities enjoy this popular past time. It offers a wide range of benefits, both physical and mental. Additionally, it is a great way to connect with others and create a sense of community. The popularity of hula hooping continues to grow because more people are discovering the joys and benefits of this fun and dynamic activity. Whether you are a beginner or a seasoned pro, hula hooping is an activity that is sure to bring a smile to your face and improve your overall health and well-being.

Have you started your hula hooping journey? If not, what are you waiting for? Please comment below to share your thoughts and questions. I will do my best to answer any hooping questions you may have and if I don’t know, I know someone who does!

See you soon!

The post What is hula hooping? appeared first on Prepper Facts.