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September 21, 2020

Evolved Lifestyle Strategies

Evolved Lifestyle Strategies
Plus! New Series
The Deeper Dive into Nut-Nola and Seed-Nola:
The WHY and HOW of these two Crazy Delicious Foods

It is September 2020 and we are six months into managing our new lifestyle due to the Coronavirus that created a pandemic around the world. We have adapted over these six months to the many challenges the virus has inserted into our lives.

I would love to know what you have found to be the biggest and smallest challenges, obstacles, tragedies, and triumphs in your lives.

For me, I have been using methods of conscious tracking of my productivity, social engagements, self-care and self-exploration. So let me share with you an expansion of these four areas of my personal tracking:

1. PRODUCTIVITY

ProductivityIt is in my nature to be productive. Productivity gives me real satisfaction. This is important because without feeling satisfied there is little incentive for doing almost anything. The exception for people, I think, is when you must carry out a task for work or duty. Even then there is some satisfaction knowing the boss or child or teacher is happy with the completed task. For me though, I am self-incentivized for creating consistently and with high level of integrity.

My challenge for obtaining my ultimate productivity goals are 1 – getting antsy in the chair sitting…and 2 – being self-distracted by an email or text that pops during my work. NOW, I implement a task regulator (that is the name I gave it). It is a free app on my computer tick tick (not to be confused with Tick Tock the social media app) and it is my to-do list as well as a really cool focus tool based on the Pomodoro Technique. This is a time management system that helps to maintain true focus and foster creativity. It is based on 25 minutes of focus with 5 minutes break time. It is often referred to as “pomo” and I say…try it! There are others out there, this is the one I can speak to from experience that is working for me.

During the focus time of 25 minutes I am all in – no distractions allowed. After 25 minutes the timer will go for a 5 minute break so I can check email, text, or even get in a micro workout! My micro workouts are exercises like jumping jacks or climb the stairs, push ups, sit ups…run to the mailbox and back. After 5 minutes I am back ready to focus and put in the good work distraction-free for another 25 minutes. It is a game-changer!

Friends2. SOCIAL ENGAGEMENTS

Just about weekly or twice a month I get together with either a friend at their house or have family over. This time is a gift and I treat it as such. I am full of gratitude that we are healthy and able to get together even if it is physically distant, we are in the same area speaking in person to each other. We share conversation and meals together for hours as if we are not only feeding our body but our souls too. Recently, I traveled to see my 92 year-old mother in Lancaster, PA and it was especially wonderful to have a hug and long visit with her. I traveled from Virginia and the long drive was a wonderful part of my experience!

3. SELF-CARE

This is a very important part of self care — the emotional or psychological care…I am my best friend is a mantra for my self-care. Qualities of a best friend are forgiveness, love, kindness, support, respect and truth…there are probably other qualities but these come to my mind now. So if I am falling down or remiss on any of these qualities regarding how I treat ME then I have to be truthful to myself and correct that negative behavior.

The other very important part of self care — the physical aspects. So, each day I schedule exercise time. No longer do I use chemical-based products on my skin or for tooth care. I take supplements that my foods don’t include and that help manage my immune balance. I do make every bite count when it comes to food. I fast for 12 hours each day to support optimal metabolic health. I have been doing my own mani and pedis. As far as hair care goes that is on me too — for now no salons for me just yet — I have no intentions of cutting my own hair though.

Here is the body oil I use daily on my skin applied after a shower:

OilsStephanie’s DIY All-over Body Nourishing Oil
(quantities here are based on a pint jar)

  • 1 part avocado oil
  • 3 parts coconut oil

Allow enough room, about and inch or so, in the jar for generous amounts of:

  • Essential oils such as lemongrass, eucalyptus, carrot seed, rose
  • Magnesium oil
  • Zinc oxide (for sun protection)

People have remarked that my skin it looks so good! It feels good too! The skin is so important and there is value in sealing your skin, in a healthy way, from toxins it is exposed to every day and at the same time moisturizing the skin.

4. SELF-EXPLORATION

This is part of being my own best friend because I check in with myself. What am I feeling? Why and I feeling this way? What makes me smile? What makes me sad? What rocks my world? What fantasies do I have? What fears do I have? Journals are helpful for this and I work on being consistent with a journaling practice. I like self-talk and I like to check in with myself throughout each day.

Now, I will move into a new topic — The Deeper Dive into making and nutrition of Crazy Delicious Nut-Nola and Seed-Nola. This month I write about BRAZIL NUTS…

One of a list of valuable and yummy ingredients in Nut-Nola is Brazil nuts. Recently, I have heard and read reporting of selenium and Brazil nuts have one of the highest levels of this trace mineral. When I created the recipe for both my products I researched for many, many months testing, tasting, and analyzing to acquire the most worthy ingredients to supply dense nutrient value that could be assimilated by the body as real food supplementation. However! First and foremost the final recipe had to be delicious!

Thus the Nut-Nola contains sprouted, organic Brazil Nuts! They passed through my rigorous process to be in the recipe!

So here is the deep dive into what is so great about selenium and the Brazil Nut…I will begin by telling the story of where it comes from because it is a pretty interesting story…

It is the story of the Amazon Rain Forest, the agouti, the orchid bee, and the orchid flower. The health and future of the Brazil nut tree relies of course on the health of the rainforest but even more specifically a large-sized rodent who has diamond sharp teeth. It is the agouti who is the only creature, a mammal, equipped to chisel through the hard shell of the Brazil nut tree pods. The flower of the Brazil nut tree is so distinct that only the orchid bee can fit into the Brazil nut tree’s flowers and therefore it is the only insect that can pollinate this incredible tree. Without certain species of orchids in the forest the orchid bee would not be there to pollinate the Brazil nut tree. If all that isn’t incredible enough here are some fun facts about the Brazil nut tree:

  • Most commonly found growing wild in the Amazon rain forest
  • Grows to heights of 61 meters or 200 feet
  • Lives for at least 500 years
  • Brazil nuts grow in pods on the tree that can literally kill you if one falls and lands on your head. These pods are about the size of a coconut. They weigh up to 2.3 kg or 5 lbs..
  • One pod can contain up to 10 – 25 Brazil nuts.
  • The Brazil nut industry is economically and environmentally safe primarily because the nuts are harvested from wild trees. They provide jobs without deforestation.

The Brazil nut is one of the richest sources of selenium. Here is a short list of selenium’s importance in our wellness:

  • Powerful antioxidant that plays a key role in aiding cardiovascular disease, cancer, cognitive decline, and thyroid disease.
  • Cancer studies show improvement with selenium or reducing the risk in some cancers due to its ability to repair DNA
  • Mild deficiency of selenium is found as we age and therefore including foods with selenium such as Brazil nuts (1 – 5 is enough) can improve cognitive performance as we age.
  • The antioxidant properties of selenium’s selenoproteins are helpful for reducing inflammation and oxidative stress and the modification of lipids. This shows a level of maintaining healthy blood cholesterol levels.
  • The thyroid holds the highest concentration of iodine and selenium in the body therefore low levels of selenium may contribute to dysfunction of thyroid functions, that of hormone synthesis and metabolism.

It is important to remember the daily recommendation of selenium for adults ranges from
55 to 70 mcg and 6 – 8 Brazil nuts have 544 mcg. A couple tablespoons of Nut-Nola can supply your recommended daily intake! This article is for information purposes only. Your physician should be consulted before changing your supplementation and adopting an exercise regimen.

That is it for this month! Look for my next read in October! Until then…

Yours in Health,
Stephanie CPT, CN

Read more on this topic here:

  • https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/#h2
  • https://amazonrainforestconservancy.com/who-knew-brazil-nut-trees-were-so-interesting/
  • https://amazonaid.org/all-about-agoutis/
  • https://www.shiripunolodge.com/orchids-of-the-amazon-rainforest/

Resources:

  • 21, February. “Orchids of the Amazon Rainforest.” Shiripuno Amazon Lodge, 12 Feb. 2019, www.shiripunolodge.com/orchids-of-the-amazon-rainforest/.
  • Amazon Aid Foundation. 2020. All About Agoutis – Amazon Aid Foundation. [online] Available at: <https://amazonaid.org/all-about-agoutis/> [Accessed 19 September 2020].
  • Amazon Aid Foundation. 2020. All About Agoutis – Amazon Aid Foundation. [online] Available at: <https://amazonaid.org/all-about-agoutis/> [Accessed 19 September 2020].
  • Amazon Aid Foundation. 2020. All About Agoutis – Amazon Aid Foundation. [online] Available at: <https://amazonaid.org/all-about-agoutis/> [Accessed 19 September 2020].

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Looking for something?

ABS - ARMS - LEGS WORKOUT Who wants toned Abs, Leg ABS - ARMS - LEGS WORKOUT Who wants toned Abs, Legs, and Arms? I do! Let's get em! We will run through 8 exercises and go back 3 times.

1. Reverse band plank
2. Low plank with kick
3. Squat biceps
4. Squat bent over triceps
5. Low squat with a straight arm twist chest high
6. Suitcases
7. Sit ups
8. 3-point lunge

powerandbalancefitness.com 

#homeworkout #abs #circuittraining #legday #bicep #tricepsworkout💪💪
NEW YEAR - NEW LIFESTYLE UPGRADE 💪💥⚡️🎉
December was a running 🏃🏽‍♀️Start to 2021. 
Consistency is the magic for success. I am adding on to my active life routine with a morning outside exercise. No matter what the weather or circumstance I’m out the door starting right now…today!
HAPPY NEW WAY OF DOING THINGS! And 2021!!
Get your mat and bands. That is all you need for t Get your mat and bands. That is all you need for this workout of 5 supersets targeting fat loss, muscle tone for arms and abs.
I have even supplied the music! Turn it on and get it in! Own your day and be your own best friend. 
.
This workout is on my YouTube channel. The link is in my bio or you can copy this to go directly to this workout: https://youtu.be/KRA_5T35jU8
.
.
Book your own training sessions today! https://powerandbalancefitness.com/fitness/
Stephanie is a certified personal trainer and nutritionist and producer of her two "Crazy Delicious" products, Nut-Nola and Seed-Nola that are available online. She teaches, coaches, and inspires what she practices herself at www.powerandbalancefitness.com. Learn more with just a click and a read!

#powerandbalancefitness #armday #cardio #cardioworkout #homeworkout #resistancebands #resistancebandsworkout #resistancetraining #bodyweight #abs
December exercise 11 - Do eleven TRICEP PRESSES: F December exercise 11 - Do eleven TRICEP PRESSES:
For wonderful toned arms this exercise is essential! All you need is a chair, stair, or a bench.

How to perform the TRICEP PRESSES exercise:
Starting position:
- Lower back is facing the edge of the seat and hands holding you up by holding onto the edge of the seat.
- Arms are straight.

The exercise:
1. From the starting position bend elbows.
2. Allow your body to lower straight down as far as possible.
3. Push up on the edge of the seat back to a straight arm and starting position.
4. Repeat a total of 11 times.

#powerandbalancefitness #triceps #workoutmotivation #exerciseanywhere  #armworkouts #workoutsfromhome athome
December exercise 8 - do eight SUMO SQUAT STEP OVE December exercise 8 - do eight SUMO SQUAT STEP OVERS:
This is a lateral-move with an explosive component. You are working sideways with a squat and will activate your glutes, quads, hamstrings. 
Eight reps today each leg. Get your Tuesday on and rock your day!

How to perform the SUMO SQUAT STEP OVERS exercise:
Starting position:
- Stand with legs hip-width apart
Optional add: Place a small towel next to your foot if you want.

The exercise:
1. Starting position choose a leg to begin with.
2. Lift one leg up.
3. Step over to the side as wide as comfortably possible.
4. Place your foot down and squat as low as possible into a sumo squat (wide squat).
5. Using the same leg, propel that leg back up to get out of the sumo squat.
6. Place that same foot into the starting position.
7. Repeat 8 more times. Then switch legs and repeat with the other leg.

#squatexercises #workoutsanywhere #legday #exerciseoutside #powerandbalancefitness #lowerbodyworkouts
December exercise 7 - Do seven MOUNTAIN CLIMBERS: December exercise 7 - Do seven MOUNTAIN CLIMBERS: 
So simple and amazing cardio and ab exercise. Starting out? Vary the exercise this way: Put your hands up against a step or counter. 
There are versions of this exercise as with all exercises to dial up or down the intensity. We will focus on a slow version to focus on the abs and less on cardio. For a cardio exercise just do this in a fast way -- your legs would be going as fast as possible in the position --  for 30 seconds to 1 minute. Okay, let's go!

How to perform the MOUNTAIN CLIMBERS exercise:
Starting position is the standing plank position:
- Both hands positioned palms down, arm straight and strong, directly under your shoulders.
- Both feet holding up the rear with toes touching down heel pointing to the sky.
- This is a prone position. The front of your body faces the floor.

The exercise:
1. Get into the starting position.
2. Pull one knee into your chest as tucked in as possible.
3. Return to starting position.
4. Pull the other knee into your chest.
5. Steps 2 through 4 is one rep.
6. Repeat.

#homeworkouts #powerandbalancefitness #abs #chestworkout #allbodyworkout #bodyweightexercise
December exercise 6 - Do six CHAIR BUMPS (or STABI December exercise 6 - Do six CHAIR BUMPS (or STABILITY BALL BUMPS - LOL):
The magic to this exercise is to lift up off the chair  OR  stability ball OR bench, only about 6-7 inches. This is a functional exercise
targeting quads, hamstrings and glutes. Measure height of your lift off the chair with your fingers spread by making the 
letter "L" with your pointer finger and thumb. This is how high you lift off the chair. 

Starting position:
- Sit square on a chair holding a straight sitting posture. You may counter balance with your hands forward.

How to perform this PULL DOWN exercise:
1. Lean forward enough to lift up off the chair about 6 inches. This is the top position.
2. Pause at the top position 2-3 seconds.
3. Touch back down or bump lightly on the chair.
4. Repeat.

#homeworkout #powerandbalancefitness #chairexercise #gluteexercises #legexercises
December exercise 5 - Do five sitting AB CRUNCHES: December exercise 5 - Do five sitting AB CRUNCHES: 
This is one of my favorites! Because it is so portable - LOL! Find a floor, bench outside or chair inside or outside. Either way you can build your own rock solid abs
with ab exercises like this one. For beginners pull in one leg at a time for single-leg alternating crunches. Let's go! 

How to perform the AB CRUNCHES exercise:
Starting position:
- Sit with back straight and a slight lean backward.
- Feet raised slightly off the floor or ground.

The exercise:
1. Pull knees into chest while upper torso tilts forward to meet knees.
2. Return to starting position.
3. Repeat with controlled, even tempo.

#absworkout #powerandbalancefitness #workfromhome #abs #homeworkouts
December exercise 3 - Do three SUPERMANS: This exe December exercise 3 - Do three SUPERMANS: This exercise will benefit your core, especially lower back, glutes,
upper back. It also works your legs and arms. Excellent to relief after a day bent over the desk or for a desk break
easy to take a couple minute for 3 reps of this super duper exercise.

How to perform the SUPERMAN exercise:
Starting position:
- Lay down on the floor face down.
- Reach arms out in front of you aligned with your ears.
- Maintain a neutral neck during the entire course of the exercise.
The exercise:
1. At the exact same time -- lift both arms and legs up off the floor. Keep leg as straight as possible and feet relaxed.
2. Hold this pose for a few seconds. 
3. Repeat step 1.
Note: you should resemble a smile with a curve in your back from toes to fingertips reaching for the sky. Do the exercise to your
ability to lift legs and arms up without bending them while keeping neck neutral and aligned with your spine.

#coreexercises #homeworkouts  #bodyweight #backexercises #supermanexercise  #powerandbalancefitness
December 1, 2020 - Do 1 Plank today: During the mo December 1, 2020 - Do 1 Plank today: During the month of December I will post 31 days of exercise so you are ready for 2021 with a healthy body! This means December 2nd there are 2 reps for that day…December 3rd 3 reps…and so on to 31 reps of the 31st exercise of December.  A progressive month so we are ready for the new year!

For all around fitness the plank is great for shoulders, core, legs and spine alignment too! Also, this exercise is accessible to people of many levels of fitness. If you are a beginner time yourself for 10 seconds and build on your personal best from there by adding time to your first time doing it. If you have been exercising and consider yourself fit you can dial up the intensity with variation of basic standing planks. Either way, you know when to stop when you have broken form.

The form for basic elbow plank:

* Elbows and toes are floor touch points.

* Elbows aligned under shoulders. You will have a 90 degree bend.

* Neck is straight from head to tail so head will face floor.

* Hold a straight body position parallel with the floor.

#absworkout #powerandbalancefitness #homeworkouts #totalbodyworkouts #beginnerworkouts #isometricexercise #plankexercise #allbodyworkout

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