July 2019 | 1-888-376-7136
facebook twitter instagram
Features  |   Newsletters  |   Contact Us

Physical Activity for Any Schedule


Exercise provides multiple benefits that reach far beyond weight management. Regular physical activity can help prevent many chronic illnesses while also boosting mood and energy.

It is recommended that individuals get at least 150 minutes of aerobic exercise weekly, which is about 20 minutes per day. While 20 minutes a day may not seem like much, carving out time for yet another activity is challenging for many families.

One place to start is with daily tasks that are already a part of a normal routine. For example, taking the stairs instead of the elevator. Other ideas include adding a brisk walk prior to dinner or riding bikes to the ice cream shop on the weekend instead of driving. Simplemost.com provides a great read on the healthy benefits of just walking twenty minutes a day.

As activity increases, parents can consider making walks or bike riding scheduled events. If kids are already participating in organized sports, parents can walk during their own work lunch breaks or during kids' practices. An article by Registered Dietitian, Taylor Wolfram, boasts great ideas on family exercise for all seasons.

Intuitive Eating

Intuitive Eating is a nutrition concept that is garnering more recent attention. There are now books, websites and counselors that focus on guiding individuals through 10 Principles laid out by authors and dietetic professionals Evelyn Tribole and Elyse Resch in their book, Intuitive Eating.

The principles and benefits of their work is summarized below. Reviewing the principles can help put other information around this trend into appropriate context. For instance, Ashley Munro Nutrition offers insight into Raising Intuitive Eaters, The Daily Meal takes a stand on diet side effects and The Atlantic covers intuitive eating as a non-diet diet.

10 Principles of Intuitive Eating

Enhanced Intuitive Eater Characteristics

Ditch the Diet Mentality

Higher Self-esteem

Honor Your Hunger

Better Body Appreciation and Acceptance

Make Peace With Food

More Pleasure from Eating

Challenge the Food Police

Larger Variety of Foods Eaten

Respect Your Fullness

Better Well-being and optimism

Discover the Satisfaction Factor

Higher HDL

Honor Your Feelings Without Using Food

Lower BMI

Respect Your Body

Less Emotional Eating

Exercise - Feel the Difference

Less Disordered Eating

Honor Your Health

Lower Triglycerides

Tribole E., Resch E. (1995) Intuitive Eating. New York. St. Martin's Griffin.

Packing Summer Lunches

For many parents, it's been a while since they've packed a lunch. With summer in full swing, here are a few tips to get you out the door faster and with confidence that everyone will be well fed.

Start with the container. Our favorites lunch boxes include OmieBox, Bentgo, Planet Box and this BentoBox. The container is key as it helps ensure variety and balance in the food groups chosen while also assisting with appropriate portioning. For example, Bentgo lunch boxes typically have pictures portraying the varied food groups (e.g., grains, proteins, vegetables and fruits). Tip: Check your local children’s consignment stores for these products as they often sell them brand new. Also, Oliver’s Labels are so useful as they can be run through the dishwasher.

Get the kids involved. Research shows that kids are more apt to eat what they help prepare. This may mean even including them when making the grocery list or shopping. Grab and go snack stations (such as the ones presented by Jamie Sanders of Scattered Thoughts of a Crafty Mom) are useful when it comes to kids helping with lunch assembly.  Getting lunch ready the evening before is ideal. Perhaps instead of helping with dinner, your kiddos can be packing their lunches.

Protein First. Protein is the most important and oftentimes the hardest food group to incorporate into packed lunches. Some of our favorites include edamame beans and thick sliced ham from the deli that we then cube. Once you have the protein, think about what other food groups you’re missing. Using a plate graphic like this one may help.

About HotLunch.com
Hotlunch.com is the only web-based system of its kind.
  • Hotlunch is used by schools across North America! With Hotlunch.com you can easily manage school lunch administration, publish lunch menus online, receive payments and reduce the time spent on managing parent transactions including fundraising, after school care, volunteers and much more.

  • See for yourself!
    Request a Software Demo
    Call 1-888-376-7136 or
    Email [email protected]
Hotlunch.com Mobile App Launched!
  • Hotlunch.com is excited to announce that we will have launched our new mobile app for IOS mobile phones! You will now be able to order and track your children's meals on the go.

    You can look for Hotlunch app in Apple App Store or download it here.

  • image1
    Hotlunch.com is program of choice for Fuel Up!

    We are proud to announce that the New Westminster Schools School District 40 selected Hotlunch.com as the partner of choice to administer their Fuel Up! Nourishment Program.
    Our program tracks Nutrition Information, Calorific values, Allergens and intake values, our monthly newsletter focuses on children's nutrition making us ambassadors for healthy eating and an ideal partner to administer school nutrition programs.

    Protecting your childs information

    Hotlunch.com is now PIPEDA and FIPPA compliant. We now meet the data hosting, sharing and encryption standards set by both these Canadian Privacy acts.
    You can read more about them on the links below and ensure you are meeting these standards with your school data. For more information please,
    email: [email protected] or
    call: 1-888-376-7136

    ainiti - Empowering underprivileged girls in undeveloped countries
    Want to learn more about how Hotlunch.com is giving back? Click the button below to see our nonprofit that helps promote education for all! Education is a gift that not everyone gets to have but, at Hotlunch.com we try to make education more accessible to all.
    Visit Website
    Please consider supporting this worthy cause
    More About School Lunches, Nutrition and Healthy Kids
    Is Digital Addiction a Real Threat to Kids?
    Teens Can Improve Sleep Quality With Exercising
    How to Make Social Media Safe for Children
    Public Policies to Stop Kids From Drinking Sugary Drinks
    How to Motivate Kids to Practice Hard Things
    About the author
    Cheyenne Richards
    Cheyenne Richards is a Registered Dietitian Nutritionist with a private practice team that provides nutrition counseling across the U.S. and as far as Germany. She attended the University of Oklahoma where she received her Bachelor's, after which she earned her M.B.A. in Austin, Texas. She is a member of the Academy of Nutrition and Dietetics and is an American Council on Exercise Certified Health Coach. When not working, Cheyenne enjoys spending time with her family, traveling, cooking, gardening, and other outdoor activities..
    Mail  :  [email protected]
    Call Us  :  1-888-376-7136
    Call Us  :  1-310-530-8261
    Simple, Fast, Accurate solution for Schools, Food Service Providers & Offices
    facebook twitter instagram
    © 2019 Hotlunch.com All rights reserved.