Dear Readers: One of my favorite times of day is the morning. I love to greet the day with a smile and a cup of coffee. I try to get up at least 30 minutes before the girls to get ready and then have breakfast with them before we head out the door. Some days that works better than others but regardless of the time, they know breakfast is a must. Think about it: what did you have for breakfast this morning? How did your morning go? When you get up in the morning are you grinning or grouchy? Up or down? Strong or weak? Ambitious or washed out? Coffee may wake you up and put a little temporary pep into you, but it's a stimulant, not a food! Your body needs food to start you off for the day. A sweet roll or doughnut will give mostly carbohydrate calories which doesn't last like protein, vitamins and minerals to fuel your body. Everyone in the family needs a good breakfast to get the day started on a positive note. Adults will stay more alert and have more energy with fewer headaches. Eating a healthy breakfast helps us to concentrate on given tasks, be more productive and have less late-morning fatigue. Eating in the morning can even help with weight control because we won't be as tempted to overeat at lunch or dinner. Also, it helps to keep us away from sweets and fatty snacks for energy boosts. Children and teens reap similar benefits. They can concentrate and perform better in school because they are alert, less restless/ irritable and aren't thinking about how hungry they are. Good food is necessary for their young growing bodies. Mornings can be a hectic time ... what can we do ahead of time to make things easier? Plan what to offer for breakfast the night before. Freeze or refrigerate foods ahead of time for a quick morning warm-up. Make the juice and refrigerate ahead of time. Set out breakfast dishes on the table the night before. Limit children's bedtime snacking so they will be hungry at breakfast. Get up 10 minutes earlier so that you are not rushed. Encourage everyone to help with preparation and clean up. Set a good example by sitting down and enjoying the first meal of the day with your family. Encourage conversation about the day's plans and activities. I hear comments like "I just can't eat first thing in the morning." For those of you like that, remember that breakfast doesn't have to contain "traditional" foods. Cold pizza, macaroni and cheese, hamburger, chicken salad or other leftovers are also good ways to get protein, vitamins and minerals in the morning. If you prefer to carry your breakfast with you and eat on the run, here are some other ideas. Why not try a whole grain bread with peanut butter, an English muffin pizza, or a fried (or scrambled) egg sandwich? Fruits, bagels, yogurt and juice are other options you may consider packing along with you. Hard-cooked eggs, bread sticks, cornbread and cheese chunks or scrambled eggs in a pita pocket are among the many options you may choose to start your day off right. Remember that children imitate their parents, so set a good example and begin a new tradition at your home by starting the day off with a nutritious breakfast and encouraging words. For more information on breakfast or ideas to incorporate please give me a call here at the office at (330) 264-8722.