Breakfast for humans is like gassing up your car. In fact, some of us take better care of our cars then our bodies. We fill the car up with gas, check the oil, etc to keep it running well. Are you giving your body the fuel it needs to perform well???

By now we all know it's a bad idea to skip breakfast. Studies invariably show that kids who eat breakfast do better in school, and now we know they're also less likely to become obese. Grown-ups who eat breakfast function better over the course of the day, too, and don't overeat as much. So if you're at least grabbing a granola bar on your way out the door, stopping off for a smoothie, or noshing on a bagel at your desk, you're better off than all those people who grumble off to work running on empty.

But are you fueling your body with empty carbs or too much protein? Unbalanced breakfasts can have a profound impact on your mood and ability to focus. An all-protein breakfast such as eggs and sausage, or its inverse, the all-carbohydrate, no-protein pastry or muffin that will send you into a “carb coma”, is probably not your best bet. Why not try a bowl of yogurt topped with fruit, granola, and nuts, or the ever popular oatmeal with nuts and berries. Also good: a whole grain bagel topped with smoked salmon or whole wheat toast with peanut butter.

Do you manage to eat a balanced breakfast, if you eat breakfast at all?

If not, you should give a balanced breakfast a try. Experiment and see what works for you. You will be amazed at how much your energy and mood can improve.

If you pay attention to nutrition news and trends you inevitably hear about protein: Protein bars, shakes and powders, high-protein diets, counting protein grams, etc. But the fact is, most people who eat a healthy, varied and balanced diet, do not need to worry about protein intake. A healthy eating plan provides more protein than required and less than the amount that can cause you trouble.

Protein - a macronutrient found in everything from meat, eggs and milk to beans, nuts and even parsley is an important part of every cell in the body. Protein is a key part of collagen in skin. It forms the oxygen- carrying hemoglobin in blood, the myosin that builds muscle, key hormones such as Adrenaline, insulin and growth hormone and many other substances.

Just as there are many types of fat, so too is there a wide range of proteins. In its latest updated report on daily nutrition, the National Academy of Sciences, or NAS, noted that proteins in both the diet and body are more complex and variable than carbohydrates and fat. Also, protein-rich food is more likely than processed foods to provide key vitamins and trace elements.

Before you start obsessing about counting protein grams, know this: Large nutrition surveys conducted by the U.S. Department of Agriculture show that protein deficiency is rarely a problem in the United States.

Just three ounces of lean meat or poultry contain about 25 grams of protein - about half the daily allowance. Three ounces of fish or one cup of soybeans provide 20 grams of protein; one cup of beans is 15 grams of protein. Drink a glass of skim milk and get eight grams, or eat an egg or an ounce of cheese to get six grams of protein. Some dense, whole grain breads have up to five grams of protein per slice; cereals, grains, nuts and vegetables contain about two grams per serving.

If you eat a variety of vegetables, beans, whole grains, nuts, seeds, and meat and animal products if desired, you will not need to reach for those protein powders, bars or shakes.

While these supplements do provide protein, they do not necessarily mirror the type found in food sources and may come with extra saturated fat and with added minerals such as iron that in a chemical form is more difficult to absorb.

When possible, it is best to get protein and other vitamins and minerals from food.

Cook Time: 15-20 minutes

Prep time: 2 minutes

Note: Peel banana, cut into slices and freeze the night before

Ingredients:

• 1 large banana frozen
• 1/2 cup organic skim milk, organic unsweetened soy milk or coconut juice
• 2 tablespoons peanut butter
• 1 tablespoon honey or agave nectar