Category Archives: Nutrition

Copper’s Choice Healthy, Gluten Free, Peanut Butter, Pumpkin & BarleyLife Dog Treats

Copper is waiting for his treats!

Copper is waiting for his treats!

Dog treats without any junk in them are either hard to find or very expensive, so I decided to experiment and make my own!  My dog Copper seems to really love them…hope your best doggie friend loves them too!  I researched all the ingredients and they all have great benefits for dogs!  Let me know what you think.

Prep Time 25 minutes          Cook Time 30 minutes         Total Time 50 minutes

INGREDIENTS

  • 1 cup pumpkin puree
  • 1/2 cup peanut butter
  • 3 large eggs
  • 1 cup millet flour
  • 3 cups brown rice flour, or more, as needed
  • 2 TBS molasses
  • 2 TBS ground flax seed
  • 2 TBS extra virgin olive oil
  • 2 tsp AIM traditional BarleyLife powder ( you can use more as you dog gets used to it)
  • ¼ cup warm water

INSTRUCTIONS

  • Preheat oven to 350 degrees F. Line baking sheets with parchment paper or a silicone baking mat; set aside.
  • In the bowl of an electric mixer fitted with the paddle attachment,
    Batter will be moist but doesn't hold together like dough with gluten

    Batter will be moist but doesn’t hold together like dough with gluten

    beat pumpkin puree, peanut butter and eggs, molasses, flax seed, BarleyLife powder, olive oil &  warm water on medium-high until well combined, about 1 minute. Gradually add 2 1/2 cups flours at low speed, beating just until incorporated. Add an additional 1/4 cup flour at a time just until the dough is no longer sticky.

  • Divide the dough into 3 equal pieces and work on 1/3 at a time.
    Divide the dough in smaller chucks for easier rolling & cutting

    Divide the dough in smaller chucks for easier rolling & cutting

    Using a rolling pin, (I use a layer of parchment paper between rolling pin & dough too) roll the dough to 1/4-inch thickness.

  • Place a sheet of parchment paper on counter top or flour area with a gluten free flour, knead the dough 3-4 times until it comes together.
  • Using cookie cutters, cut out desired
    Use your favorite cutters for fun shapes!

    Use your favorite cutters for fun shapes!

    shapes (dipping the cutters into gluten flour flour often keeps the dough from sticking)

  • Place on prepared baking sheets

    My Doggie, Copper is  waiting not-so-patiently for some of these!

    My Doggie, Copper is waiting not-so-patiently for some of these!

  • Place in oven and bake until the edges are golden brown, about 25-30 minutes.* Check every 5 minutes after 20.
  • Let cool completely.

NOTES  *Baking time will vary depending on the size and thickness of the treats. Serving size will also vary depending on the desired shapes and cookie cutters used.

Using my small dog bone cutter, this recipe made about 9 dozen (1 inch) cookies.

http://www.AimForBalance.com

Advertisements

Vitamin B2 Riboflavin

Vitamin B2 (Riboflavin) is part of the B Vitamin group.

Good source of Riboflavin Vitamin B2

Mushrooms are a good source of Riboflavin Vitamin B2

The name “riboflavin” comes from “ribose” (the sugar whose reduced form, ribitol, forms part of its structure) and “flavin”, from Latin flavus, “yellow”.

It is best known visually because it imparts color to vitamin supplements and the yellow color to the urine of persons taking it.

It helps to turn fats, sugars and proteins into energy.  Very important for our bodies!  It is needed to repair and maintain healthy skin.  It is important for healthy nails, skin and eyes.  It also helps to regulate the body’s acidity.

Click this link to watch my free webinar on pH: Alkalinity & Acidity in the Human Body http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EA50DE868049

Tops foods containing Vitamin B2:  mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, bean sprouts, mackerel, milk, bamboo shoots, tomatoes, and wheat germ.  Vitamin B2 works best with other B Vitamins & Selenium.  It is best supplied as part of the B complex and taken with food.

Deficiency symptoms :

  • Ariboflavinosis or riboflavinosis is a very painful ,red tongue with sore throat, swollen, chapped and severely cracked lips, and inflammation of the corners of the mouth.
  • There can be oily scaly skin rashes on genital area and other soft folds of skin.
  • The eyes can become itchy, watery, bloodshot and sensitive to light.
  • Due to interference with iron absorption, riboflavin deficiency could cause anemia.
  • Deficiency of riboflavin during pregnancy can result in birth defects including congenital heart defects and limb deformities.  Riboflavin deficiency has been implicated in cancer.

Daily Requirement: RDA 1.6 mg (May vary depending on body weight)

Toxic Levels: Not a concern.  It is water soluble, any excess will be excreted and you may have bright yellow urine.

100% of 6 B Vitamins Plus 6 KEY electrolytes in just 2 servings...NO Stimulants added.

100% of 6 B Vitamins Plus 6 KEY electrolytes in just 2 servings…NO Stimulants added.

Adversaries are antibiotics, tea, coffee, birth control pills, alkaline agents, sulfur dioxide (a preservative) overcooking & processed foods.

Supplement with AIM Peak Endurance…Contains six of the B vitamins important to metabolism – B1, B2, B3, B5, B6, and B12  Contains all six major electrolytes (sodium, potassium, calcium, phosphorous, magnesium, and chloride) in proper balance

View data sheet https://www.theaimcompanies.com/datasheets/2/72E.pdf

AND/OR BarleyLife Xtra…a whole food with 2% of your Daily Value in just 1  teaspoon. Find it at AimForBalance.com

Vitamin B1 Thiamine

I am starting a series on Vitamins.  They are SO essential to our immune system and our whole body health.

I will be giving you food examples that can help you get the RDA of each Vitamin, and how the Vitamin best works and what its’ adversaries are.

Should you wish to supplement with high quality products…I will be talking about products from The AIM Companies.  A whole foods, nutrition company based in Nampa, Idaho that has been around for over 30 years.

Vitamin B1 (Thiamine) is essential for energy production, brain function, and digestion. It helps the body make us of protein. It works well with other B Vitamins, magnesium & manganese.

Watercress is High in Vitamin B1

Watercress is High in Vitamin B1

Some good sources are trout, tuna, lean pork, macadamia nuts, sunflower seeds, wheat bread, watercress, squash, lamb, asparagus, mushrooms,  green peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, yeast & beans.

Deficiency symptoms can be tender muscles, eye pains,, irritability, poor concentration, prickly legs, poor memory, stomach pains, constipation, tingling hands, rapid heartbeat.

Daily Requirement: RDA 1.4 mg

Toxic Levels: Not a concern

Adversaries are antibiotics, tea, coffee, birth control pills, alkaline agents, sulfur dioxide (a preservative) overcooking & processed foods.

Supplement with AIM BarleyLife Xtra…a whole food with 2% of your Daily Value in just 1 teaspoon. Find it at www.aimforbalance.com

Tomato Soup, Creamy & Paleo

It is a cold & snowy New England day and this is the perfect soup!  It really hit the spot after hours of shoveling & snow blowing.  This is so fast & easy to make!

Creamy & Delicious!

Creamy & Delicious!

Ingredients

  • 2 tablespoons Extra Virgin Olive Oil
  • 1 large sweet onion, peeled and diced
  • 4 cloves garlic, peeled and coarsely diced
  • One 28-ounce can crushed or diced  tomatoes (Try to find ones that have NO added sugar or other ingredients)
  • 1 & 1/⁄2 cups chicken stock (Find one with no MSG)
  • 1 cup unsweetened coconut milk
  • 2 tablespoons minced fresh basil or ( 1 TBSP Dried)
  • 2 tablespoon tomato paste
  • 1 teaspoon sea salt
  • 2 teaspoons balsamic vinegar

Instructions

  1. In a large Dutch oven or soup pot, heat the oil over medium heat. Add the onions, and sauté until just about translucent, about 4 minutes. Stir in the garlic and sauté for 1 minute more.
  2. Mix in the remaining ingredients, and simmer for 10 minutes to allow the flavors to meld.
  3. Carefully pour a cup or two of the soup mixture into a blender (JUST halfway full) and puree until smooth. Transfer to a separate container, and repeat with the remaining soup mixture, working in small batches.
  4. Serve hot

For the full recipe with pictures go to the address below and click on the recipes tab

Follow my blog at http://www.myfatherswellness.wordpress.com

Sweet Potato Hash, Paleo

This is quick & easy to prepare.  This version allows the sweet potato to be just cooked through but firm.  It will easily serve 2.  To feed a bigger crowd or to have left overs, double the recipe.

Sweet potatoes stay firm & add color to this easy dish

Sweet potatoes stay firm & add color to this easy dish

Ingredients

  • 1 medium sweet onion, diced
  • 1 tsp extra virgin olive oil
  • 1 large sweet potato
  • 1 lb kielbasa or smoked sausage, diced  (I use one with no nitrites, no nitrates, no MSG)
  • 1 tsp or to taste, Greek style spices (See my recipe below) Or spices you like

Directions

  • Heat oil on medium heat in a large skillet, add onions and cook about 5 minutes or until translucent.
  • While this is cooking, microwave your sweet potato until slightly soft but not cooked through.  (You can also partially cook your sweet potato in the oven the night before and use from cold.  This is a great way to use up left overs.  If sweet potato cooks all the way through before adding to the pan, it may be soggy, but still tastes good).
  • Allow sweet potato to cool for 10 minutes. Dice sweet potato into about 1 inch cubes.
  • Reduce heat in pan and add sweet potato, kielbasa and Greek spices
  • Gently toss or stir to cover ingredients evenly.
  • Saute for about 10 minutes or until sweet potato is done or if using already cooked leftovers…until all ingredients are hot.

Greek spice recipe:

Takes about 5 minutes, makes just over 1/4 cup and will keep for about a year (Mine never stays in the house that long!) I triple the recipe because we use it so much.

  • 2 tsp sea salt
  • 2 tsp garlic powder
  • 2 tsp dried basil
  • 2 tsp oregano
  • 1 tsp ground cinnamon
  • 1 tsp black pepper
  • 1 tsp dried parsley
  • 1 tsp dried rosemary, ground**
  • 1 tsp dill weed
  • 1 tsp dried marjoram
  • 1/2 tsp dried thyme, ground**
  • 1/2 tsp ground nutmeg
  • *1 tsp cornstarch *NOTE:  Cornstarch is NOT PALEO…Some people add it to the mix for a more free flowing mix.  I do not  and mine always is okay.  It is up to you.

Add all ingredients except rosemary & thyme into a bowl.

**Mix rosemary & thyme in a spice grinder just until ground.  Mix in with other ingredients.  Thoroughly mix together (You can put them all in a blender/spice grinder and pulse to mix)  Store in a airtight container.

Get more recipes by following my blog at http://www.myfatherswellness.wordpress.com

 

Chili, Paleo

I was looking for a way to substitute beans in my traditional chili recipe.  My husband went on line and together we looked at a few.  Here is our “tweaked” version.  We added what works for us and took out what didn’t.  All the colors make it a  great visual for the palate too!  This is on the mild/medium spice level.

Full of vegetables and flavor!

Full of vegetables and flavor!

  • 1 lb ground beef (grass fed, if you can)
  • 1 large sweet onion, diced
  • 2 medium sweet peppers , diced (I used 1 red, 1 green)
  • 2 medium/large sweet potatoes, peeled and medium diced
  • 3 cloves garlic, minced
  • 29 oz (2 CANS) diced tomatoes, NO sugar added or 4 large fresh tomatoes, diced
  • 1/4 cup apple cider vinegar ( I used Bragg’s)
  • 2 tsp cayenne pepper (you can use 2 Tbsp chili powder instead for a kick and/or 1 tsp chipotle chili powder…CAUTION, this one is SPICY))
  • 2 tsp ground cumin
  • 1 Tbsp paprika
  • 1 Tbsp dried oregano or (2 Tbsp fresh & chopped)
  • 1/2 tsp sea salt
  • pepper, to taste
  • cilantro, for garnish

Directions:

  • Heat  dutch oven or large skillet over medium heat. Add ground beef and let it brown.  Drain off any excess fat.
  • Add diced onion, peppers, sweet potato and garlic to the pan.  Season with sea salt & pepper.  Let everything saute for about 5 minutes or until onion is translucent.
  • Add the spices to the pot, stir to cover vegetables. Let mixture saute for about 5 minutes, keep an eye that it does not burn on. This step is important to let the spices roast and combine with other ingredients.
  • Add the apple cider vinegar to the pan, use a wooden spoon to scrape the bottom & sides of pan where most of the flavor is!
  • Add the diced tomatoes and stir everything together.
  • ( I transfer all my ingredients into my slow cooker and cook on low for 4 hours.
  • Or you can cover and bring to a boil.  Then reduce heat and simmer with the lid cracked for at least 20 minutes…more time, more flavor!
  • Season with additional sea salt & pepper, if desired
  • Garnish with cilantro, if desired

Follow my blog at myfatherswellness.wordpress.com

 

 

 

Basic gluten free Paleo bread

Really delicious...you wouldn't think it was grain free!

Really delicious…you wouldn’t think it was grain free!

Ingredients:

*1 1/2 cups blanched almond flour (you can make your own by grinding whole blanched almonds in a food processor or spice grinder)

*½ cup millet flour

*2 Tablespoons coconut flour

¼ cup ground golden flaxseed

¼ teaspoon sea salt

½ teaspoon baking soda

5 large eggs (or 3 whole and 3 egg whites) at room temperature is best

1 ½ tablespoons coconut oil (I use Wildtree organic)

1 Tablespoon honey (Local is available)

1 Tablespoon apple cider vinegar (I use Bragg’s)

Directions:

  1. Place flours, flaxseed, salt & baking soda in a food processor.
  2. Pulse ingredients together.
  3. Mix remaining ingredients in separate container and slowly add to flour mixture, pulsing after each pour just until mixed.
  4. Transfer to a greased loaf pan. (I used a glass pan and I brushed the sides generously with olive oil)
  5. Bake at 350 for 30 minutes.
  6. Cool in the pan. I use a spatula to gently unstick any areas on the pan, and then it should slide out pretty well after it has cooled.
  7. Enjoy! I like to drizzle a little honey on top.

NOTE:  You can add your favorite spices, nuts, fresh berries or other fresh or frozen fruits to the batter.

*You can also use any combination of the above nut & seed flours or any you prefer to get the flavor you like.

http://www.MyFathersWellness.com

Coconut Oil & Weight Loss

Can Coconut oil be beneficial  in weight loss?

How can that be, if it is a saturated fat???

As a nutritional counselor & health coach, I have been researching that very question.

You may have heard that saturated fat is bad. In the 1970’s there was a strong propaganda campaign spread by “other oil” industries against coconut oil. Coconut oil was considered harmful for the human body because of its high saturated fat content…BUT in the last ten years or so… people began to question this thinking.

So why is it beneficial? Most of the fats we consume are long chain fatty acids that must be broken down before they can be absorbed. More work for the body, especially the pancreas which has to make and secrete enzymes to break foods down. Coconut oil is high in short and medium chain fatty acids, which are easily digested and sent right to the liver for energy production.

Because MCFAs are sent right to the liver for digestion, no bile or pancreatic enzymes are needed for digestion, making coconut oil a healthy food. Because it is sent directly to the liver, it gives the body an immediate source of energy…increasing the body’s metabolic rate aiding in healthy weight loss.

There are SO many ways to incorporate it into your life…stir fry, baking, etc.

However, this is my fav way…I add Wildtree’s organic coconut oil to my coffee. Just $9.00 for 13.5 ounces!  Check it out at www.mywildtree.com/myfatherswellness)

Coconut Oil is SO Creamy in my Coffee!

Coconut Oil is SO Creamy in my Coffee!

I just stir in a teaspoon or two or three and for an added treat…I give it a quick spin in my Magic Bullet! It helps it stay mixed. No need to add any creamer, it is already so creamy & frothy. For sweetness, I add a packet of natural Stevia, a natural herbal supplement made from the Stevia leaf, that is sweet.

I will be adding more benefits of Coconut Oil as I research further!

FOLLOW ME http://www.myfatherswellness.wordpress.com
FACEBOOK https://www.facebook.com/myfatherswellness
TWITTER @aimforbalance

WEBSITES:

http://www.MyFathersWellness.com

http://www.AIMForBalance.com

http://www.mywildtree.com/MYFATHERSWELLNESS

http://www.WrapwithTLC.com

email me at myfatherswellness@gmail.com

Diabetes/Blood Sugar Webinar

Changing your diet CAN change your blood sugar

Changing your diet CAN change your blood sugar

http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB50DA80864B
Blood Sugar Webinar Power Point Format by Tami Cole
1 hour presentation on diabetes and the dangers it poses to our health PLUS ways to naturally reduce blood sugar. Some information on insulin & leptin resistance.

FOLLOW ME http://www.myfatherswellness.wordpress.com
FACEBOOK https://www.facebook.com/myfatherswellness
WEBSITES:

http://www.MyFathersWellness.com

http://www.AIMForBalance.com
http://www.mywildtree.com/MYFATHERSWELLNESS
http://www.WrapwithTLC.com
email me at myfatherswellness@gmail.com

Health Benefits of Grapeseed Oil

 Versatile, delicious and good for you

Versatile, delicious and good for you

Expeller Pressed Grapeseed Oil is made from grape seeds after wine production. It is therefore environmentally sound and requires no new farmland or water to produce. Versatile, delicious and good for you, Grapeseed oil allows the pure flavor of fresh food to come through. Its delicate flavor and body make it perfect for sauteing, baking or frying. Try it in salad dressings, on pasta or hard breads, or use as marinades or bastes for the grill.

Wildtree’s Grapeseed Oil is Expeller Pressed.

Wildtree Grapeseed Oil is NOT solvent extracted

Wildtree Grapeseed Oil is NOT solvent extracted

Wildtree Grapeseed Oil is NOT solvent extracted like the vast majority of Grapeseed oils in the marketplace. Expeller pressed grapeseed oil is the result of a chemical-free mechanical process that extracts oil from seeds with no external heat and produces the finest oil. This method of oil extraction is an alternative to the chemical extraction method used for many conventional oils. Sometimes expeller pressed is referred to as cold-pressed.

There are NO preservatives such as TBHQ or BHT
It is NOT hydrogenated
There is NO sodium
NO trans fatty acids
NO cholesterol (it actually aids in cholesterol reduction)
It has one of the lowest levels of saturated fats of all oils
It is easily digestible
A good source of Vitamin E Alpha (an important anti-oxidant)(4.3 mg per serving)
Highest concentration of poly (76%) unsaturated acid of any oil
Helps the body produce High Density Lipoprotein (HDL)
High in Linoleic acid – and its health benefits:
– helps prevent accumulation in the arteries
– also known as Omega-6 and in near identical proportions to mother’s milk
– vital to life and cannot be produced by the body alone

You can check it out at http://www.mywildtree.com/myfatherswellness