copper and bone

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:
 
- B1 (Thiamine)
 - B12 (Cobalamin)
 - B2 (Riboflavin)
 - B3 (Niacin)
 - B5 (Pantothenic Acid)
 - B6 (Pyridoxine)
 - B7 (Biotin)
 - Folate
 - Vitamin A
 - Vitamin C
 - Vitamin D
 - Vitamin E
 - Vitamin K

Minerals:
 
- Calcium
 - Copper
 - Iron
 - Magnesium
 - Manganese
 - Phosphorus
 - Potassium
 - Selenium
 - Sodium
 - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function.
-Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake.
-Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J

B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes.

B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds.

B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.

B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function.
- Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails.
- Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
- Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts.

Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function.
- All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries.

Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body.
- All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression.
- All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol.
- All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures.
-Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries.

Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses.
-Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron.
-Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu.

Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption.
-Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. 
-Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development.
-Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans.

Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system.
-Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes.
-Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals.
-Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration.
-Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium.

Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. 
-Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

4

So here’s that hawk mask that I recently finished off , its a basic friction fit sheath .

Made from 4.5 mm wet formed veg tan leather which was then distressed on the workshop floor .

 Old copper was then shaped and hammered into place , then drilled and  riveted with copper saddlery rivets before being aged with brass black .

 The leather was then double dyed dark brown and then light for an aged effect before being rubbed back with wire wool for a scuffed effect.

Custom knives , sheaths and gear from rtknives@hotmail.com

8

South Stack Bronze Age Hut CIrcles, South Stack, Holy Island, Anglesey, North Wales, 28.5.17 I’ve been back to these hut circles many times but they are great to explore; the hut complex is extensive. These foundations date back two thousand years but it is thought that the land was farmed around these areas for up to three thousand years before that. The huts are of various shapes and sizes and some may have served as cattle enclosures. They evoke a powerful atmosphere of lives past with their outstanding views of the Irish Sea and their bleak and exposed location on the mountainside.

Fantasy Life

~What you will find in each area 〜(^∇^〜)

*Things to take note*
- Under the items category, I may put things like Ore and Wood that doesn’t require to harvest, just collect from barrels and carts
- Monster drops are NOT under the Bounty category, they are under the items category as well

SOUTH CASTELE~

Items
Castele Apple
Castele Bloom
Cureweed
Carrot
Dandelion Puff
Grassland Honey
Greenbell
Healweed
Sheep Fleece
Springwater

Fish
Castele Carp
Castele Crucian

Insects
Common Grasshopper
White Butterfly

WEST CASTELE~

Items
Carrot
Castele Bloom
Chicken Eggs
Dandelion Puff
Healweed
Springwater

Fish
Castele Crucian

Ores
Castele Copper
Minty Ore

Wood
Oak Log

EAST CASTELE~

Items
Antidote Berries ( Tree )
Castele Copper ( Collect from the cart )
Cow’s Milk
Cureweed
Dandelion Puff
Forest Mushrooms
Healweed
Oak Log ( Collect from the barrel )

Wood
Elder Oak Log

Fish
Castele Carp

Ores
Castele Copper 
Minty Ore

EAST GRASSY PLAINS~

Items
Animal Hide ( Coyote )
Antidote Berries ( Tree and Carrotella )
Big Egg
Campfire Roast
Carrot ( Carroty )
Castele Apple
Chicken Eggs ( Road Runner )
Dandelion Puff
Grassland Honey
Healweed
Life Cure ( Treasure Box )
Little Tail ( Sandzard )
Mountain Springwater ( Bandit )
Mustard ( Dragon mustard )
Redbell
Rejuvenating Berries ( Carrotella )
Sack of Silver ( Bandit )
Sheep Fleece ( White Woolie )
Springwater ( Bandit )
Wake Up Berries ( Carrotella and Dragon mustard )

Wood
Oak Log
Elder Oak Log

Insects
Common Grasshopper
Royal Grasshopper
White Butterfly
Yellow Butterfly

Ore
Castele Copper
Minty Ore

Fish
Applefish
Castele Carp
Castele Crucian
Plains Sweetfish

Bounty
Carrotella 200 dosh ( Carrot )
Bandit Leader 300 dosh ( Sack of Silver )
Spooky 250 dosh ( Magic Powder )

HANIWA CAVE~

Items
Lifeweed
Sack of Copper ( Treasure Box )
Sleep Powder ( Cobalt Frog )    
SP Potion ( Treasure Box )

Fish
Castele Crucian
Catfish

Ore
Castele Copper
Minty Ore
Topaz
Yellow Stone

Bounty
Sparkling Topaz 300 dosh ( Topaz )

FARLEY’S PLANTATION~

Items
Cabbage
Carrot
Castele Apple
Chicken Eggs
Daikon Radish
Dandelion Puff
Energizing Flower
Greenbell
Lucky Flower
Rainbow Apple
Redbell
Running Flower
Onion

Fish
Plains Sweetfish

Wood
Pine Log

WEST GRASSY PLAINS~

Items
Bigbeak Egg
Beef ( Bull )
Campfire Roast
Cureweed
Daikon Radish ( Radishy )
Dandelion Puff
Earth Log ( Sacred Earth Tree )
Earth Mana + ( Sacred Earth Tree )
Greenbell
Healweed
HP Potion ( Treasure Box )
Little Shell
Mutton ( Black Woolie )
Poison Powder ( Field Frog )
Pine Nuts ( Tree )
Redbell
Rejuvenating Berries ( Radishella )
Sack Of Copper ( Treasure Box )
Sheep Fleece ( Black Woolie )
Snake Scales ( Grass Serpent )
SP Potion ( Treasure Box )
Turtle Shell ( Tortortoise ) 

Fish
Castele Carp
Castele Crucian
Plains Sweetfish

Insects
Iron Stag Beetle
Royal Grasshopper
White Butterfly

Wood
Pine Log

Bounty
Killer Bunny 700 dosh ( Animal Droppings )
Radishella 600 dosh ( Daikon Radish )
Sacred Earth Tree 1500 dosh ( Earth Log )
Taurus 750 dosh ( Beef )

PORT PUERTO BEACH DISTRICT~

Items
Bluebell
Durable Shell
Healweed
Little Shell
Lucky Flower
Palm Nuts ( Tree )
Port Puerto Bloom
Port Town Orange
Royal Egg
Sunny Puff

Insects
Scarab Beetle

Fish
Sardine
Pirate Carp

Ore
Minty Ore
Port Puerto SIlver

Wood
Elder Palm Log
Palm Log

TORTUGA ARCHIPELAGO~

Items
Big Tail ( Green Gator )
Blizzard Egg
Bluebell
Cureweed
Defence-Upgrade Stone ( Spirit Of Water )
Durable Shell
Healweed
Hi-HP Potion ( Treasure Chest )
Hi-SP Potion ( Treasure Chest )
Life Cure ( Treasure Chest )
Little Shell ( Octoshell )
Moon Cluster ( Turtanic )
Palm Nuts ( Punching Palm )
Port-Town Orange
Pretty Coral ( Octoshell )
SP Potion ( Treasure Chest )
Sack Of Copper
Sack Of Silver ( Treasure Chest )
Saltless Seawater ( Zombie Pirate )
Sleep Antidote ( Treasure Chest )
Swordfish Fin ( Swordfish )
Thick Shell ( Turtotle )

Wood
Palm Log ( Palm Tree/Great Palm Tree )

Fish
Flying Fish
Giant Puffer Fish
Puerto Bream
Puffer Fish
Sardine
Tuna

Ore
Minty Ore
Port Puerto
Silver Quality
Minty Ore

Bounty
Angry Zombie 750 Dosh ( Saltless Seawater )
Great Palm Tree 200 Dosh ( Elder Palm Log )
Strifestone 200 Dosh ( Attack-Upgrade Stone/Tool-Upgrade Stone )
Swordfish 1000 Dosh ( Swordfish )
Turtanic 1800 Dosh ( Vivid Coral )

DEEPSEA CAVE~

Items
Blue Gel ( Jelly )
Cave Mushroom
Defense-Upgrade Stone ( Spirit Of Water )
Durable Shell
HP Potion ( Treasure Chest )
King Jell ( Jellking )
Little Shell
SP Potion ( Treasure Chest )
Sack Of Silver ( Treasure Chest )
Saltless Seawater
Silver Shield ( Treasure Chest )

Fish
Prawn
Squid

Wood
Elder Mangrove Log
Mangrove Log

Bounty
Great Mangrove 300 Dosh ( Elder Mangrove Log )
Great Serpent 1200 Dosh ( Snake Scales )
Jellking 1600 Dosh ( King Jell )

NAUTILUS CAVE~

Items
Bronze Pickaxe ( Pickaxed Golem )
Coral Necklace ( Treasure Chest )
Durable Shell
Glittering Coral ( Black Octoshell )
HP Potion ( Treasure Chest )
Little Shell
Marine Thread ( Cave Catterpillo )
Palm Beam
Port-Puerto Silver ( Rocksalt Golem )
Rainbow Shell ( Black Octoshell )
SP Potion ( Treasure Chest )
Stun Antidote ( Treasure Chest )
Superior Campfire Fish
Suspicious Object

Ore
Marine Ore
Minty Ore
Purple Stone
Quality Minty Ore

Fish
Squid

Bounty
Blessed Rock 300 Dosh ( Defence-Updrade Stone + )
Crocturtle 750 Dosh ( Timeworn Shell )
Pickaxed Golem 1200 Dosh ( Bronze Pickaxe )
Rocksalt Golem 1100 Dosh ( Port Puerto Silver/Salt )
Water Elemental Rock 1000 Dosh ( Water Shard )

DESERT RAVINE~

Items
Beat Hide ( Jackal )
Golden Sheep Fleece ( Killer Horn )
Lifeweed

Bounty
Killer Horn 1200 dosh ( Golden Sheep Fleece/Black-Goat Fleece/Gold Claymore )

AL MAAJIK OUTSKIRTS~

Items
Al Maajik Bloom
Desert Pear
Magic Eggs
Sugar Nuts ( Tree )
Sunny Puff
Sweet Potato
Vitalweed
Yellowbell

Insect
Second-Beast Beetle
Scarab Beetle

Ore
Al Maajik Gold
Sandstone

Fish
Black Bass
Flying Fish
Giant Evil Carp
Sardine

Wood
Sugar Log

ARIDIAN DESERT~

Items
Big Egg ( Pterodactyl )
Fish Scales ( Spearhead Piranha )
Green Cactus ( Angry Cacto )
Healweed
Hi-HP Potion ( Treasure Chest )
Hi-SP Potion ( Treasure Chest )
Lifecure ( Treasure Chest/Bones )
Lifeweed
Poison Bomb ( Treasure Chest )
Royal Eggs ( Sand Runner )
Sack Of Copper ( Outlaw/Bones )
Sharp Claws ( Pterodactyl )
Sugar Nuts ( Tree/Angry Cacto )
Sun Cluster ( Sand Golem )
Superior Campfire Roast
Thunder Egg
Yellowbell

Wood
Sugar Log

Fish
Desert Tune
Sandfish

Ore
Al Maajik Gold
Sandstone

Bounty
Great Sugar Tree 400 Dosh ( Elder Sugar Log )
Killer Bee 900 Dosh ( Hornet Needle )
Outlaw Leaders 800 Dosh ( Sack Of Silver )
Sand Golem 1500 Dosh ( Al Maajik Gold )

CAVE OF BONES~

Items
Coal-Black Feather ( Hootlum )
Dragon Leg Bone ( Ore )
Fossil Shard ( Skeleton )
Poison Bomb ( Treasure Chest )
Sack Of Gold ( Skeleton )
Savage Necklace ( Treasure Chest )
Sleep Bomb ( Treasure Chest )
SP Potion ( Treasure Chest )

Ore
Al Maajik Gold
Minty Ore
Sandstone

Bounty
Gold Stone 300 Dosh ( Magic-Upgrade Stone )

ANCIENT RUINS~

Items
Black-Rimmed Glasses ( Treasure Chest )
Criticaline ( Moth Queen )
Evil Wings ( Vampire Bat )
Gold Dagger ( Treasure Chest )
Gold Helm ( Treasure Chest )
Hi-HP Potion ( Treasure Chest )
Sack Of Treasure ( Treasure Chest )
Star Cluster ( Treasure Chest )
Sun Cluster ( Gilded Golem )
Suspicious Object ( Wingmon )
Yellow Cactus ( Killer Cacto )
Yellow Jell ( Desert Jelly )

Ore
Black Onyx
Magic Ore
Sandstone 

Bounty
Ancient Darkness 1800 Dosh ( Black Onyx )
Big Spooky 2000 Dosh ( Spiritual Powder )
Gilded Golem 2100 Dosh ( Sack Of Gold )
King Cobra 1800 Dosh ( Snake Scales )
Moth Queen 1900 Dosh ( Magic Powder )

SUBTERRANEAN LAKE~

Items
Al Maajik Gold ( Ironstone Golem )
Antistun Berries ( Desert Tree )
Arch Alcheweed
Cave Mushroom
HP Potion ( Treasure Chest )
Life Cure ( Treasure Chest )
Lifeweed
Pink-Silk Thread ( Arachne )
Purple Gel ( Toxic Jelly )
Savage Necklace ( Treasure Chest )
Sleep Antidote ( Treasure Chest )
SP Potion ( Treasure Chest )
Stun Antidote ( Treasure Chest )
Subterranean Scales ( Bluescale Lordfish )

Fish
Black Bass
Cave Catfish

Wood
Desert Log
Elder Desert Log

Ore
Quality Minty Ore

Bounty
Bluescale Lordfish 1800 Dosh ( Bluescale Lordfish )
Earth Elemental Rock 1500 Dosh ( Earth Shard )
Great Desert Tree 400 Dosh ( Elder Desert Log )
Ironston Golem 1800 Dosh ( Al Maajik Gold )

ELDERWOOD~

Items
Antidote Berries ( Tree )
Antistun Berries ( Gingery )
Castele Apples ( Applejack Ape )
Forest Lordfish Moss ( Forest Lordfish )
Giant Tree Nuts ( Tree )
Ginger ( Gingery )
Grassland Honey
Healweed
Pine Nuts ( Timber Tinder )
Tool Upgrade Stone ( Spirit Of Earth )
Vitalweed

Wood
Elder Oak Log
Oak Log

Fish
Elderwood trout
Forest Lordfish

Bounty
Forest Lordfish 600 dosh ( Forest Lordfish )
Great Elderwood Tree 1000 dosh ( Giant Tree Nuts )
Great Oak Tree 100 dosh ( Elder Oak Log )
Plains Bear

ELDERWOOD GROTTO AND VILLAGE~

Items
Blackbell
Cave Mushroom
Energizing Flower
Lucky Flower
Running Flower
Whitebell

MOUNT SNOWPEAK~

Items
Beef ( Buffalo and Chasmeer )
Chicken Eggs
Chicken Meat ( Razorbeak )
Goat Fleece ( Chasmeer )
HP Potion ( Treasure Box )
Lifeweed
Mountain Mushroom
Pine nuts ( Tree )
SP Potion ( Treasure Box )
Snake Scales ( Rock Serpent )

Fish
Elderwood trout
Plains Sweetfish

Wood
Pine Log 

Bounty
Fanged Ape 900 dosh ( Strong Fang )
Black Panter 450 dosh ( Thick Fang )
Great Pine 150 dosh ( Elder Pine Log )

LAVA CAVE~

Items
Cave Mushroom ( Mushflame )
HP Potion ( Treasure Box )
Lifecure ( Treasure Box )
Red Gel ( Lava Jelly )
SP potion ( Treasure Box )
Volcanic Fin ( Volcanic Tuna )

Fish
Magmafish
Redgill
Volcanic Tuna

Ore
Magma Ore
Minty Ore
Quality Minty Ore
Ruby

Bounty
Incandescent Gemstone 600 dosh ( Ruby )
Lava Golem 1000 dosh ( Magma Ore )
Vocanic Tuna 800 dosh ( Volcanic Tuna )

WATERFALL CAVE~

Items
Fish Scales ( Pitchfork Piranha )
Green Gel ( Mountain Jelly )
HP potion ( Treasure Box )
Lifecure ( Treasure Box )
Little Tail ( Licky Gecko )
Poison Antidote ( Treasure Box )
SP Potion ( Treasure Box )
Sack Of Copper ( Treasure Box )
Silk Thread ( Feely Catterpillo )
Stun Antidote ( Treasure Box )

Ore
Aquamarine
Blue Stone
Minty Ore
Plains Iron

Bounty
Iron Golem 800 dosh ( Plains Iron )
Toolstone 150 dosh ( Tool-Upgrade Stone )
Wind Elemental Rock 1500 dosh ( Wind Shard )

4

 Steam punk Copper on-lay scales for Sebenza .

I just heard this arrived back safe with its owner who’s very happy with the copper on lay scales .

Hammer hardened copper , etched and stone washed which can easily be removed from the original Ti scales via the pivot and back spacer bolts .

 Custom knives , sheaths and gear from rtknives@hotmail.com