Get Set...GO! Off to a Fast Start in the Morning

You might not think so, but breakfast is NOT over-rated. A good breakfast can get your body "started" and helps you power through the day. But who has time for breakfast, especially if you hit the snooze button...twice? Or you have children you need to get ready and out the door for school?

Studies show that children do better in school and adults are more productive with a good breakfast. It improves attention, increases alertness and memory and even improves your mood. Not just in the morning, but all day long. Breakfast is important, BUT time is so limited...what to do? Have breakfast ready-to-go when you get up. Organize what to eat the night before. 

Fast on the go breakfasts:

  • Apple "Sundaes": Halve an apple length-wise, remove the core, place on microwave safe dish with the cut side up. Sprinkle with a bit of cinnamon and microwave for 3 minutes. Top with half a cup of no fat Greek Vanilla Yogurt and a handful of chopped pecans. Low in calories, but full of energy!
  • Warm-Up With Oatmeal: NO, not plain, packaged oatmeal. Oatmeal you make yourself in 2 minutes; oatmeal loaded with cinnamon, walnuts, sunflower seeds, cranberries, blueberries, banana, a dash of honey...whatever you really enjoy. Hot oatmeal in the time it takes to brush your teeth! (See TipsSection)
  • Homemade Muffins: Make muffins (See Recipe Section) that you can grab as you go out the door or hand to your children as they rush off. Make them yourself so you know they are delicious and energizing. Freeze them and take out the night before.

A little planning the night before can get everyone off to a fast start in the morning and a better day. Try eating breakfast for two weeks. You'll be amazed at the difference!

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Dark Chocolate Blueberry Banana Oat Muffins

Recipe from

These muffins are only 160 calories and loaded with energy! 


  • 2 large eggs
  • 1/2 cup plain 2% Greek yogurt
  • 2 medium-size, ripe bananas, mashed (1 cup)
  • 6 Tbsp maple syrup
  • 2 tsp vanilla extract
  • 3/4 cup quick oats
  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/4 cup all-purpose or white whole wheat flour
  • 1 cup blueberries, fresh or frozen*
  • 1/2 cup dark chocolate chunks or chips


  • Preheat your oven to 350º F. Prepare a muffin pan by lining it with paper liners or spraying it with cooking spray. 
  • In a large mixing bowl, lightly beat the eggs until the yolks break apart. Whisk in the yogurt, bananas, maple syrup and vanilla, mixing until smooth.
  • Stir in the oats, cinnamon, baking powder and baking soda, mixing until well combined then gently mixing in the flour. Add blueberries and chocolate chunks, saving some to sprinkle on top.
  • Divide the batter evenly filling muffin cups almost to the top. Sprinkle with chocolate chunks and/or blueberries.
  • Bake for 21 - 23 mins, or until the tops of the muffins begin to turn golden brown and toothpick inserted into the center comes out clean. Cool in the pan for 5 mins then transfer to a wire rack to cool completely. Store them in an airtight container at room temperature for up to 5 days.

Breakfast for Champions


"Get Set" the night before. Decide what you are going to have for breakfast and get everything ready to go!

Vary what you have for breakfast so you don't get bored: Muffin one day, smoothies the next, oatmeal or yogurt and fruit. 

More "Quick Breakfast" Ideas

  • Smoothies: Blend together 1/2 cup liquid (yogurt, milk, coconut water, ice cubes) with a cup of fruit, whatever kind you like. Adding a banana makes the smoothie thicker and gives you an extra boost of vitamins and minerals.  
  • Fast Oatmeal: Combine 1 cup of water or low-fat milk with 1/2 cup of rolled oats in a 2 cup microwavable bowl.  Cook on high for 1 1/2 - 2 mins. Add cinnamon, honey, fruit, nuts...whatever you like to make it delicious for YOU. Hot oatmeal made in the time it takes to brush your teeth! 
  • Make double batch of muffinsand freeze. Muffins will last up to 3 months in the freezer. Just take them out the night before and you're ready to go!

More Breakfast Muffins

Make your own breakfast as often as you can.  

  • You save money. 
  • You skip the extra fat and sugars that slow you down.  
  • You get a taste you can really enjoy.


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