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Shake Up your Wake Up this School Year

We all know of one (or maybe a few). Those productive, perky, get-up-and-go-hustlers who happens to run circles around you at work. In spite of what you’re actually thinking in that moment, you too, wish you had a little more pep in your step in the wee hours of the day. But let’s face it, sometimes it’s a struggle to just get dressed, let alone stick to a structured routine, especially with a new school year on the horizon. The good news? Your morning rituals don’t have to be elaborate. Honestly, the best routine is the one that fits your personality and your family’s lifestyle leaving you all feeling refreshed and ready to face any day (even Monday).


Your A+ Plan to Kick Start your Day the Right Way


An Eye Opener Meal

Surprise, surprise! Eating breakfast tops the list of morning to-do’s. Not only do breakfast eaters have smaller waistlines, they are more productive at work. Plus, kids perform better academically in school with a balanced breakfast in their tummies. Think carbs + protein in the a.m. to break that fast!


H2O + Whoa

Believe it or not, water can turn your sluggish self into a busy bee just as much as your cup of Joe. Drinking water jumpstarts all your body’s functions, including digestion and overall metabolism. And, don’t you forget to fill up your reusable water bottle to take with you to work. Carrying this with you to meetings/classes can ensure your guzzling your water goal. How much? Take your body weight and divided by two. This is the amount of ounces you should be drinking each day (at minimum).


Coffee before Talkie

It’s a morning staple, we get it. Coffee, particularly the darker in color (psst, ease up on those fancy add-ins that resemble the sugar content of a milkshake) can alleviate fatigue and improve concentration and focus. A moderate intake of coffee is goal (max: 400 mg/day, or 2-3 cups of coffee), and should never take place of a good night’s sleep.


Pajamas Off • Sneakers On!

If you find yourself making excuses to make it to the gym after work, consider waking up early and hitting the gym beforehand – you know, before the excuses creep in. Not only does it naturally wake you up, you’ll find it easier to make better food choices, too when the day is started off on the right foot and focused on health and fitness.


Whatever You Do – Don’t. Push. Snooze.

In the moment, there's nothing more satisfying than silencing your phone and dozing off again. This small act of rebellion could ultimately cost you more than a few minutes of your morning routine. By hitting the snooze button, you're interfering with your body's natural wake cycle, which actually sets you up for more exhaustion during the day because your body won’t have time to re-enter REM sleep (deep, sound rest). Stop snoozing, and start living!



Kale, Feta Breakfast Burritos (Serves: 5)


All you need:


  • 2 tsp olive oil

  • 1/2 cup onion, diced

  • 2 cups mushrooms, sliced

  • 2 cups firmly packed kale, shredded into bite-sized pieces

  • 5 eggs

  • 1/4 tsp pepper

  • 1/2 tsp oregano

  • 1/2 cup feta cheese, crumbled

  • 1 ¼ cups cheddar cheese, shredded

  • 5, 8-inch flour whole wheat flour tortillas


All you do:

  1. Heat oil over medium heat. Add onion and cook for 5 minutes, or until translucent.

  2. Add mushrooms and cook for 3 minutes. Place kale in pan and cook until wilted, about 2 minutes.

  3. Meanwhile, beat the eggs with pepper and oregano. Add the eggs to the pan and cook for 3-4 minutes, or until eggs are cooked through.

  4. Fold in feta cheese and remove from heat and allow mixture to cool.


How to Assemble:

  1. Spread out 3/4 cup of egg mixture onto a tortilla.

  2. Sprinkle with 1/4 cup shredded cheese.

  3. Roll up, sealing both ends, and wrap. Enjoy immediately or see below for freezer instructions.


Storage Instructions:

  1. Wrap burrito tightly in plastic wrap, then place in a storage container. Freeze up to 3 months.


How to Re-Heat:

  1. Microwave on a paper towel in 30-second increments until warm.



Wishing you all a healthy and happy school year!


Paige Green is a community dietitian at the Windsor Heights and Grand Avenue Hy-Vee. Paige is passionate about motivating and helping others achieve a happy, healthy lifestyle.