Fall tends to be a high-energy time of year. Be ready for it by making sure you get enough sleep and start each day with breakfast! Everything seems to swing into gear in September with the start of a new school year.


While sleep is not a food or nutrition issue, it is important to your health. Sleep is restorative, and studies have shown that adequate sleep is linked to weight control and health risk. So get those zzzzs!

Planning something quick and easy to make each day helps ensure breakfast happens. Even if you are crunched for time, decide on a grab-and-go option every morning. Ideally, breakfast should be a combination of carbohydrates and protein, and be low in saturated fat. It should also provide you with some fiber, vitamin C and calcium.

Try these easy breakfast ideas:

  •  If you aren’t the breakfast-type, start with something small and easy. Once you get into the habit of providing your body with some nourishment in the mornings, your body will adapt. Have a small glass of orange juice or milk. Or, if you are a coffee or tea drinker, use half milk, half coffee/tea as your morning energy drink.
  • If you use Quick Oats, they will cook in one and a half to two minutes in the microwave. For added nutrition, use half milk, half water, and cook according to package directions. Add fruit and/or chopped walnuts afterward, with a teaspoon of honey or sugar if desired.
  • Instead of adding sugary syrup, top a frozen waffle with a dollop of Greek vanilla yogurt and fresh sliced strawberries or bananas.
  • A simple 6-ounce cup of Greek yogurt or one slice of toast topped with peanut butter and a sliced banana can fit the breakfast bill.
  • Try a pre-made drinkable yogurt or smoothie, or make your own with frozen fruit and low fat yogurt.
  • Eggs cook surprisingly very quickly. Scramble 2 egg whites with one yoke in a glass 2-cup measure. Pour into a hot nonstick pan. Cook over medium heat, about 2-3 minutes or until done. Place cooked eggs onto a small whole-wheat tortilla. Top with salsa and a sprinkling of shredded cheese, and wrap up for a breakfast burrito to go.
  • If you just can’t do stomach anything before you head out for the day, then pack a breakfast to go and enjoy it mid-morning while at work. This can be a simple as a piece of fruit with a granola bar, a piece of string cheese, or a packaged yogurt parfait.

You may want to make these breakfast muffins (see recipe) ahead on the weekend or a day off, and then store them in zipper freezer bags. Just grab one and thaw or microwave for 30 seconds, or take it with you on your way out the door on busy workdays.

Rosanne’s Easy Ham & Egg Breakfast Muffins


2 eggs

3 cups baking mix

1 cup 1% milk

3 tablespoons vegetable oil

1/2 cup shredded cheese

1/2 cup cooked veggies (mushrooms, spinach, chopped peppers or chopped broccoli)

1/2 cup chopped lean ham


Heat oven to 400 degrees F.

Spray 12-muffin tin with vegetable spray.

Beat eggs with fork in medium bowl. Stir in the baking mix, milk and oil. Mix until just combined. Stir in the cheese, vegetables and ham.

Divide batter among muffin cups.

Bake for 20 minutes, or until golden brown.

Remove from pan immediately and serve warm. Wrap leftovers and refrigerate for up to two days, or freeze for up to a month.