breakast nutrition guide web

7/28/2019 Breakast Nutrition Guide Web

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FREE Breakast Nutrition Guide

Kick StartYour DayEvery day. With Vega.

INSID

E!

7-DAY

BREAKFASTPLAN


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Are you getting thenutritionyou needrom your breakast?See how YOUR breakast compares

to a single serving o Vegas CompleteWhole Food Health Optimizer on ourBreakast NutritionCalculator.

Take the challenge!myvega.com/Breakfast

Having a nutrient-dense breakast ensures optimalperormance at school, work or in sports. VegasComplete Whole Food Health Optimizerand therecipes ound in this guide ollow the key guiding

principles o nutrition dened by Brendan Brazier, best-selling author o The Thrive Diet and ormulator o Vega.

Clean, green and suitable or almost any kind o diet,including calorie-reduced, low-carb, low-glycemic,gluten-ree, cleansing, elimination and vegetarian/vegan,

Vega helps kick start your day, every day.

The importance obreakfastcannot beunderstated.

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While eating breakast is essential,

consuming a high energy or carb-

heavy breakast may also result in a greater overall daily

intake o carbs and consequently, weight gain.

YIKES! ReerencesGiovannini M, AgostoniC, Shamir R. Symposiumoverview: Do we alleat breakast and is itimportant?Crit Rev Food Sci Nutr.2010, 50(2):97-9.

Gajre NS, Fernandez S,Balakrishna N, Vazir S.Breakast eating habit andits inuence on attention-concentration, immediatememory and schoolachievement. Indian Pedi-atr. 2008, 45(10):824-8.

Deshmukh-Taskar PR,Nicklas TA, ONeil CE,Keast DR, Radclife JD,Cho S. The relationshipo breakast skippingand type o breakastconsumption with nutrientintake and weight status inchildren and adolescents:the National Health andNutrition ExaminationSurvey 1999-2006. JAm Diet Assoc. 2010,110(6):869-78.

Schusdziarra V,Hausmann M, Wittke C,Mittermeier J, Kellner M,Naumann A, WagenpeilS, Erdmann J. Impact obreakast on daily energyintake an analysis oabsolute versus relativebreakast calories. Nutr J.2001, 10:5.

The clich that breakast is the most important meal othe day is true. Ater a night o sleep and regeneration,our bodies are starved or key nutrients to get us goingand to operate optimally or the rest o the day. Ourbreakast choices directly impact how well we unctionand what ood choices we make.

Studies show regular breakast skipping may lead topoor ood choices and overconsumption later in theday. In addition, it can lead to weight gain over time,increased risks or diabetes and cardiovascular disease

and negatively inuenced attention-concentration andmemory.

You have one opportunity everyday to kick start your dayand to get that advantage. I youre looking to perormbetter and to stay ocused or longer,eating a nutrient-dense, balanced breakast is essential.

Whybreakthe ast?

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Combining whole ood goodness with ast oodconvenience, Vega is a simple, all-in-one nutrient-dense meal, perect or breakast or any other meal.

Vega contains no animal products, dairy, egg, gluten,soy, added sugar, wheat or yeast. Nor does it containarticial colors, avors, preservatives, sweeteners,GMOs, herbicides and pesticides.

Available in ourdelicious avors:Berry, Chocolate,Vanilla Chai &Natural.

Everyday nutrition

in asingleserving

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Promote optimal health andincrease energy and stamina

Meet 100% o recommendeddaily intake o vitamins &minerals

Meet 60% o recommendeddaily intake o fber

Support the development obones & teeth

Ensure healthy thyroid andhormonal unction

Preserve goodcardiovascular health

Support eyesight, skin healthand immune system

Maintain proper muscleunction

Encourage healthy weightloss by improving metabolism,increasing eeling o ullness

and controlling blood sugar

Start your day with VegaWith a host o amazing benefts or children,

adults, high-perorming athletes and those on

restrictive diets, starting your day with Vega

Complete Whole Food Health Optimizer can help:


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Traditional

Breakast

Light

Breakast

Vega

BreakastServing size g 333 595 69

Calories Cal 851 575 240

Protein g 33 20 26

Carbs g 58 104 22

Sugar g 5 37 1

Fiber g 4 6 15

Omega-3 mg 429 100 2500

Saturated Fat g 19 7 1

Cholesterol mg 473 44 0

Sodium mg 1595 850 0

Vitamin A iu 721 2564 5000

Vitamin C mg 10 10 60

Vitamin B12 mcg 2 6 6

Calcium mg 176 513 1100

Iron mg 6 14 18

Greens mg 0 0 2500

. Traditional breakast = eggs, sausage links, slices bacon, potatoes and slice o toast.

. Light breakast = cup milk, 70 g cereal, cup yogurt and 1/2 banana.

Data sourced rom USDAs National Nutrient Database or Standard Reerence www.ars.usda.gov.

How DoesYourBreakastStack Up?Gram or gram, Vega provides many times the ber, Omega-3, greens,protein, antioxidants, digestive enzymes, probiotics, vitamins & mineralsthan other breakast choices, with only a raction o the calories. Have a look:

Superfoodsor breakast:a superior choice!The typical North American breakast usually includes processed, sugar-ladencereals, dairy products and cofee. Nutritionally, it simply cant compare tosuperoods, which are unctional, real oods that provide an abundance onutrients. For a nutrient-dense breakast, consider these superoods or yourbreakast routine!

Leafy GreensDark, leay greens like kale, spinachand swiss chard are a rich source ochlorophyll and do a great job alkalizingthe body and oxygenating the blood.

Having more oxygen available in theblood translates to better enduranceand an overall reduction in atigue.Brighten up your mornings by includ-ing these greens in your smoothie.

FlaxseedFlaxseed is one o the most abundantsources o omega-3 in the plant world,which can help reduce inammationand burn body at. It also contains

soluble and insoluble bers whichrespectively, can help control insulinlevels and prolong energy and preventtoxins rom building up. Sprinkleground axseed over cereals or blendin smoothie.

Included in Vega Complete Whole Food Health Optimizer.

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7-DAYBREAKFAS T PLAN

To help kick start your breakast

routine, try these amazing recipesthat incorporate superoods

and/or Vegas Complete WholeFood Health Optimizer.

Hemp SeedHemp seed and its oil extract areconsidered to be the perect balanceo essential atty acids ound in nature,crucial or proper brain unction, hearthealth and digestive unction. Hempseed is also an excellent source oinsoluble ber and protein. Sprinkleover cereals or blend in smoothie.

ChlorellaNot only does it have the highestlevel o chlorophyll o any organism,chlorella is also 65% protein and richin essential atty acids, vitamins,minerals and enzymes. Like leaygreens, these single-celled reshwateralgae are detoxiying and support theimmune system.

QuinoaA tasty alternative to rice or couscous,quinoa consists o about 20 percentprotein, is high in lysine and a goodsource o iron, potassium and Bvitamins. Create a tasty, high-proteinbreakast by mixing quinoa with rawhoney, almonds and/or berries.

BerriesBerries like blueberries, raspberries andstrawberries are super rich in Vitamin Cand in antioxidants, which can preventcell damage and slow down aging.Frozen or resh, berries taste great incereals or in smoothies.

AlmondsAlmonds are one o the most nutritiousnuts and are high in vitamin B2, berand antioxidants. Include almonds inyour cereal or use raw almond butterin a smoothie or a delicious andnutritious treat.

MacaA root vegetable grown in the Peruvianhighlands, maca is an adaptogen,which helps the body resist stress,anxiety and trauma and regulates thehormonal system. It is also rich inprotein, complex carbs, vitamins,minerals and powerul antioxidants.Use it to substitute a portion o theour used in baking recipes, or enjoywith cereals and in smoothies.

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7-DAY BREAKFAST PLAN7-DAY BREAKFAST PLAN

Time: 5 minutes Makes 2 - 4 servings

1 serving (2 scoops)

Chocolate Vega Whole

Food Health Optimizer

2 bananas

1 cup blueberries

2 tbsp almond butter

1 tsp lemon juice

tsp sea salt

Process ingredients together

in a ood processor until

smooth and creamy. For extra

favour and crunch, sprinkle

some hemp granola on top.

Chocolate Energy Pudding

Promote optimal health and increase energyand stamina with this decadent-tasting treat.

DAY

Time: 15 minutes Makes 2 large servings

2 servings (4 scoops)

Natural Vega Whole


2 tbsp olive oil

1 cup buckwheat four cup buckwheat grouts 2 bananas 1 cup blueberries 1 tbsp ground fax (or chia)

soaked in 2 tbsp water tsp nutmeg

1 tsp cinnamon

2 tsp baking powder

sea salt to taste

In a ood processor, process allingredients except or blueberries

and buckwheat grouts which

should be stirred in at the end.Lightly oil a pan over medium heat.

Pour in batter to desired pancake

size and cook or 3-5 minutes oruntil bubbles begin to appear.

Flip and cook until done.

Blueberry Pancakes

Packed with taste and nutrition, thesepancakes are a breakast avorite.

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Time: 5 minutes Makes 2 servings

1 serving (2 scoops)

Natural Vega Whole


1 banana

1 pear

tbsp resh ginger, grated

2 cups almond, hemp

or rice milk

1 cup ice

Combine all ingredients

in blender and blend until

smooth.

Ginger Pear Smoothie

A rereshingly crisp smoothie that helpsreduce inammation.

DAY 3

Time: 15 minutes Makes 2 large servings

2 bananas 2 resh or soaked dried dates 1 cup popped amaranth

1 cup chocolate hemp milk 1 cup water cup buckwheat four cup ground faxseed cup hemp protein cup roasted carob powder cup unsweetened

carob chips

Sea salt to taste

In a ood processor, process allingredients until smooth.

Lightly oil a pan with coconutoil and heat over medium heat.Pour in pancake batter to desired

pancake size and cook or about

5 minutes or until bubbles beginto appear. Flip and allow to cook

or another 5 minutes.

Banana Chocolate Pancakes

Unlike traditional pancakes, these pancakes arepacked with high-quality protein, essential attyacids and naturally occurring vitamins and minerals.

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1 banana

2 resh or soaked dried dates

2 cups cold water (or 1

cups water plus 1 cup ice)

cup almonds (or 2 tbsp

raw almond butter)

serving (1 scoop)

Chocolate Vega Whole


In a blender, combine

all ingredients and

blend until smooth.

Chocolate Almond Smoothie

This antioxidant-rich smoothie will keep thehunger away or hours.

DAY 5


6 leaves o romaine lettuce

serving (1 scoop) Natural

Vega Whole Food Health

Optimizer (try with

other favors as well!)

melon o any kind

tbsp resh ginger

2 cups water

2 dates

In a blender, combine all

ingredients and blend until

smooth.

Green Smoothie

Blended with melon, this chlorophyll-richsmoothie has an exceptionally resh taste.

DAY 6

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7-DAY BREAKFAST PLAN

IRONMAN TRIATHLETE & FORMULATOR OF VEGA

Time: 10 minutes prep; 1 hour to bake Makes 5 servings

apple, diced

1 cup oats (use cooked or

sprouted quinoa to make

cereal gluten-ree)

cup diced almonds

cup ground faxseed

1 serving (2 scoops) Vanilla

Chai Vega Whole Food

Health Optimizer cup unhulled sesame seeds

cup sunfower seeds

1 tsp cinnamon

tsp nutmeg

tsp ground stevia lea

tsp sea salt

cup hemp oil or Vega

Antioxidant EFA Oil Blend

cup molasses

2 tbsp apple juice

Preheat oven to 250F. Combine

all dry ingredients. Separately

blend together hemp oil, molasses,

and apple juice. Combine liquidand dry ingredients, mixing well.

Spread on a baking tray lightly

oiled with coconut oil. Bake or

1 hour. Let cool, then break into

pieces. Keep rerigerated or up to

2 weeks.

Toasted Apple Cinnamon Cereal

Unlike many commercial cereals, this onehas lots o fber, complete protein, essentialatty acids, and calcium.

DAY 7

Vega was born o the belie that one should not have to compromisebetween whole ood goodness and ast ood convenience. To me, Vegais a way o lie. I hope you enjoy the Complete Whole Food HealthOptimizier and these recipes as much as I do.

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Take the challenge atmyvega.com/Breakfast

Find more delicious recipes on myvega.com orany o Brendan Braziers books rom the Thrive series.

Scan to take the challenge!

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