N*E*A*T*

Non-Exercise Activity Today

For many of us, there just aren’t enough hours in the day to eat breakfast, make sure the kids eat breakfast, get ready for work, get the kids ready for school, work, pick up the kids, take them to soccer or dance or piano, do the groceries, do the laundry, cook dinner, help with homework, answer emails, get lunches ready for the next day, and so on…and so on.

For times like these, and other times in our lives when our schedule gets disrupted, it’s time to try N*E*A*T. This stands for non-exercise activity today. To put it simply, these are just tricks to increase our calorie burn during the day. These types of activities do not replace the more formal types of cardiovascular, resistant training, or flexibility exercises. N*E*A*T activities, are simply a way to sneak in physical activity throughout the day without compromising our time at all.

N*E*A*T activities do serve a very useful purpose however. It takes 3500 calories to burn off a pound of fat. If we just increase the calories we burn to 10 extra calories a day, we would burn the equivalent of over 1 extra pound a year. Doesn’t sound like much does it? What if we were to increase it to 50 extra calories a day? Now we have just increased our calorie burn to 5 extra pounds a year. What if we increase it to 100 extra calories a day? Now our calorie burn is over 10 pounds a year. 

Still, how do we do this without disrupting our already overbooked days? Here is my top 10 list.

1. Whenever you have to walk anywhere – walk faster 
2. Whenever you walk anywhere – take bigger steps
3. When waiting in line at the bank or while pumping gas - do calf raises
4. When waiting in line at the grocery store- pick up a can and do bicep curls
5. When using the bathroom – do the “dirty potty squatty”
6. When riding in the elevator – do knee raises
7. When brushing your teeth – do squats
8. When rinsing off dishes – do hamstring curls
9. While waiting for the microwave to beep – do wall push-ups
10. When getting up from a chair with arm rests do – do a triceps dip

There are so many more. What are some ways you sneak exercise into your daily activity? I challenge you to add to my list. Then you can be as N*E*A*T as me.

Children want to Walk too

Did you know that children have an 80% chance of staying obese their entire lives. It doesn't have to be this way. We have been sending out heart health facts leading up to TNT’s participation in the Charlotte Heart Walk on September 22nd. And September is also National Childhood Obesity Awareness Month.  We all know that you will be joining us for the walk on next week, but don’t forget to bring the kids.

So here are the top reasons you should bring the kiddos:

* Exercise
* Fresh Air
* It’s for a Good Cause
* Supporting TNT

The children are our future and we want the children to understand the importance of living a healthy lifestyle. We help them prepare to be good students and to be good people in general. But are we teaching them about making the right choice regarding nutrition and exercise?

Also, check out our previous blog on the Let’s Go program.

If you would like to sign up your family to walk with TNT contact us. Please remember the children want to walk too.

8 Steps to Prevent Heart Disease

Cardiovascular disease is the number 1 killer of Americans. There are steps that you can take today that can decrease your risk of heart disease. The Mayo Clinic discusses eight steps that you can implement today.

1. Control portion sizes
2. Eat more fruits and veggies
3. Choose whole grains
4. Limit unhealthy fats and cholesterol
5. Select low-fat protein sources
6. Limit sodium intake
7. Treat yourself

You may not be able to implement all eight steps at one time, but start with one. Once you have gotten one step down, add more. You will feel better and your heart will thank you. Take your health into your hands.


You can also help improve the cardiovascular health of others. TNT is participating in the Charlotte Health Walk on September 22nd. This is the only event we participate in and solicit donations. Click a link, mend a Heart. If you live in the Charlotte, NC area and want to walk with Team TNT to please contact us.

Let's Go 5-2-1-0

Let’s Go, a program of the Kids CO-OP at the Barbara Bush Children’s Hospital at Maine Medical Center is working to end childhood obesity. The program main goal is to promote healthy living and smarter eating habits from birth to age 18. The program focuses on six sectors –early childhood, schools, communities, healthcare, after school and workplace.
 

The premise of the program is simple:

• 5 or more fruits/vegetables each day
• 2 hours or less of recreational screen time
• 1 hour or more of physical activity each day
• 0 sugary drinks

Summer was a time children looked forward to attending summer camp, hanging at the pool, and meeting friends outside to play. Today, there are fewer reasons to go out and play these days for children. They have iPads, video games, television, and computers all that take up their leisure time today. The convenience of fast food and the abundance of high calorie and sugary snacks have caused fruits and vegetables to lose their appeal and increase the prevalence of childhood obesity.

This is an excellent program that can be implemented in all households. It is summer break and you can make the decision today that your household will also follow the 5-2-1-0 guidelines. Your children may be resentful at first, but they will thank you later.

We must start building a healthy foundation for our children of how to eat properly and stress the importance of being physically active. Throw out the sugary snacks and drinks; have the children try new fruits and vegetables. Turn the television, computers, and video games off, grab your children and tell them Let’s Go.