Lunch Lady Blog

Make physical activity a regular part of the day

posted Oct 10, 2017, 6:20 AM by Linda Hopey

woman running with dogChoose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing.
Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

Make it easy

posted Oct 2, 2017, 9:25 AM by Linda Hopey

Keep a bowl of fruit on your kitchen table or countertop. It makes it easier to choose a healthy snack when it’s in plain sight!


posted Nov 3, 2016, 4:29 AM by Linda Hopey


scaleA 154-pound man who is 5' 10" will use up (burn) about the number of calories listed doing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time.


For more information on calories and physical activity, see the SuperTracker's Physical Activity Tracker.

Note: If you are on a mobile device, you may need to turn your phone 90 degrees to see the full chart. 


Approximate calories used (burned) by a 154-pound man

MODERATE physical activities:

In 1 hour

In 30 minutes




Light gardening/ yard work






Golf (walking and carrying clubs)



Bicycling (less than 10 mph)



Walking (3.5 mph)



Weight training (general light workout)






VIGOROUS physical activities:

In 1 hour

In 30 minutes

Running/ jogging (5 mph)



Bicycling (more than 10 mph)



Swimming (slow freestyle laps)






Walking (4.5 mph)



Heavy yard work (chopping wood)



Weight lifting (vigorous effort)



Basketball (vigorous)



Cooks Corner

posted Aug 8, 2016, 6:50 AM by Linda Hopey   [ updated Aug 14, 2017, 8:39 AM ]

Thank you to all of you for your helping putting this segment together.


Here is the air schedule, after they air they will appear on the Cooks Corner section of our website…you can bookmark it and it will be on our site indefinitely at

Newmarket Elementary School with Jennifer & Karina Jones segment will air during our noon show on Friday August 25th

Buy “in season” produce

posted Jun 13, 2016, 4:58 AM by Linda Hopey

They are usually less expensive and are at their peak flavor. Buy only what you can use before it spoils. For more info check out “What’s in Season this Season?” from SNAP-Ed Connection.

Breakfast is often described as the most important meal of the day

posted May 9, 2016, 6:32 AM by Linda Hopey

According to researchers, students who eat breakfast function better and are less like to be obese than those who skipped the first meal.

Often called the most important meal of the day, breakfast – or more than one breakfast – may be vital in student weight control, according to a new study published in Pediatric Obesity.

A two-year study of 584 middle school students showed that those who ate breakfast at school were less likely to be overweight or obese than their peers who skipped the meal. Even those students who ate breakfast both at home and at school were less likely to have weight problems, according to a news release from UConn Today.

In fact, those who skipped breakfast or ate it irregularly were two times more likely to be overweight or obese than those who ate breakfast. The weight change for all double breakfast eaters was comparable to that of all students.

More on Double Breakfasts

Free school breakfasts are subject to federal nutrition guidelines, which may be why double breakfast eaters are keeping their weights in check.

“It’s not like these kids are eating two breakfasts of donuts,” Schwartz said. “School breakfasts are very healthy. It is fruit and low-fat dairy and whole grains. So you could almost think of it as a healthy snack.”

The Rudd Center noted that while about 12 million children received free or reduced-price lunches during the 2014-15 school year, only about half received a subsidized breakfast, according to the Food Research and Action Center.

Find a farmer's market near you

posted May 4, 2016, 5:21 AM by Linda Hopey   [ updated May 4, 2016, 5:27 AM ]

Kitchen Activities

posted May 2, 2016, 9:19 AM by Linda Hopey

Get your preschooler to try new foods by having them help you in the kitchen. Kids feel good about doing something “grownup.” Give them small jobs to do. Praise their efforts. Children are less likely to reject foods that they help to make. As preschoolers grow, they are able to help out with different tasks in the kitchen. While the following suggestions are typical, children may develop these skills at different ages.  

At 2 years: • Wipe tables • Hand items to adult to put away (such as after grocery shopping) • Place things in trash • Tear lettuce or greens • Help “read” a cookbook by turning the pages • Make “faces” out of pieces of fruits and vegetables • Rinse vegetables or fruits • Snap green beans 
At 3 years: All that a 2-year-old can do, plus: • Add ingredients • Talk about cooking • Scoop or mash potatoes • Squeeze citrus fruits • Stir pancake batter • Knead and shape dough • Name and count foods • Help assemble a pizza 
At 4 years: All that a 3-year-old can do, plus: • Peel eggs and some fruits, such as oranges and bananas • Set the table • Crack eggs • Help measure dry ingredients • Help make sandwiches and tossed salads 
At 5 years: All that a 4-year-old can do, plus: • Measure liquids • Cut soft fruits with a dull knife • Use an egg beater

Drink Water

posted Nov 6, 2015, 8:54 AM by Linda Hopey   [ updated Mar 1, 2016, 7:54 AM ]

Drink water 
Drink water instead of sugary drinks when  you’re thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories. - See more at:

What is National School Breakfast Week?

posted Sep 7, 2014, 3:50 PM by Linda Hopey   [ updated Mar 1, 2016, 7:56 AM ]

The annual celebration was launched in 1989 to raise awareness about the availability of the School Breakfast Program (SBP). 
NSBW is scheduled for March 7-11, 2016
The School Breakfast Program significantly improves the cognitive abilities and learning capacities of children. Low-income children who receive school breakfast do better on a variety of indicators than low-income peers who go without breakfast. Significantly, the better outcomes associated with school breakfast include educational preparedness (attendance, energy, alertness, memory) and educational outcome measurements (math scores, grades, reading ability). 

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