Health & Habits

The Benefits of Liquid Breakfasts

Posted August 19, 2021

In order to maintain a healthy body, we need to ensure we take care of ourselves in as many ways as we can. This includes an active lifestyle, regular health checkups, and ​​a healthy diet. One aspect of our diet in particular that is up for debate is the importance of breakfast. While some claim breakfast is the most important meal of the day, others argue that it may slow them down. The truth is, the way we break our “fast” is important. It’s the first meal of the day, and can play a vital role in supplying our bodies with the nutrients it needs to support energy levels and fight off fatigue.

 Some of us may simply not be big breakfast people, and the sight of food first thing in the morning can be nauseating. We must honor this information our body tells us and act accordingly. One alternative is a liquid breakfast, which can offer health benefits such as improved digestion, better physical performance, and heightened mental acuity. It can also contribute towards a nutrient-rich diet that is full of fruits, veggies, and other healthy ingredients. They allow us to take in larger amounts of certain superfoods that we may not eat otherwise, offering an opportunity to cleanse and detoxify our bodies.

 Plant fiber is pulverized when blended, making it easier for our digestive system to handle. The “good” bacteria in our gut can thrive on the number of plant foods a smoothie provides, and healthy gut bacteria are less likely to cause abdominal pain, gas/bloating, and motility problems. Having an optimal bacterial balance plays a crucial role in our overall health. Many of us also don’t realize the energy needed to break down large meals. On average, a person uses about 10% of their daily energy expenditure digesting and absorbing food. This percentage changes depending on the type of food we eat, so if we can speed up and lighten our digestive loads first thing in the morning with a liquid breakfast, the ingredients will be more easily assimilated to our bodies. After all, we are not what we eat - we are what we digest.

 We also cannot overlook another crucial benefit of a liquid breakfast - hydration. The water content of fruits and vegetables are high, and blending them all together with water or plant-based milk offers a rush of hydration that the body can utilize first thing in the morning. After eight hours without water (during sleep) it’s incredibly beneficial to rehydrate the body, and doing so can jump-start our metabolism and reduce calorie intake throughout the day, which may assist in weight loss. It can bolster our ability to perform early-day tasks and help rid the body of undesirable toxins. The brain is also made up of almost 73% water, so staying hydrated is essential to maintaining maximum brain function.

 The number of ingredients that can make up a nutrient-dense smoothie are endless. A typical base can include leafy greens, a banana, berries, nut butter and plant-based milk. However, there are numerous add-ons that can significantly bolster immunity, aid recovery, and protect our overall health. Some notable ingredients include:

       - Spirulina
       - Maca powder
       - Amla powder
       - Cacao powder
       - Turmeric
       - Matcha
       - Pumpkin seeds
       - Chia seeds
       - Flax seeds
       - Hemp seeds
       - Goji berries
       - Ginger Cinnamon
       - Apple cider vinegar
       - Lemon

 Additionally, if we’re looking to increase our protein intake and stay satiated until lunch time, adding a scoop of protein powder to our smoothie is a great option. Supplementing with one that mixes well and tastes great is quite easy with Vedge Plant Protein. Centered around organic peas, pumpkin and sunflower seeds, it can easily be added to any type of smoothie for an extra 25 grams of USDA Certified Organic plant protein per serving.

When they're done right, smoothies are a great way to pack a powerful nutritional punch in a quick, easy, portable meal. They allow us to take in larger amounts of certain superfoods than we could if we merely ate them. It’s important to be mindful of the sugar content of such meals, as what can start out as nutritional breakfast can easily turn into a dessert-like treat, spiking our blood sugar first thing in the morning. Even if some of us wanted to, we don’t have the time to sit down to a big breakfast, so striking a balance between nutrition and practicality can help us move one step closer toward optimal health.


Barr, Sadie B, and Jonathan C Wright. “Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure.” Food & nutrition research vol. 54 10.3402/fnr.v54i0.5144. 2 Jul. 2010, doi:10.3402/fnr.v54i0.5144

By Vedge Nutrition


How Caffeine Increases Athletic Performance

In the pursuit to optimize personal performance, athletes have been experimenting with different food sources and supplements for years. Despite the shifting fads for performance enhancement, caffeine has been a long-time favorite for athletes. It can help keep our minds sharp, increase our performance, and even speed up our recovery.

5 Reasons We Should Be Taking Creatine Daily

Research on creatine suggests that it does much more than help us build muscle and strength. While it can undoubtedly help us set PRs in the gym, creatine can also have positive effects on bone mineral density, reduce oxidative stress, and even boost memory. In short, creatine has something to offer nearly everyone.

‘Tis the Season for Immune Support!

The leaves are turning, the days are getting cooler and crisp, and the smell of pumpkin spice is in the air. Autumn is upon us, and with cold and flu season on the horizon (and COVID-19 still a major threat), it’s also the season to take healthy steps toward keeping our immunity at its strongest. The immune system, as we all know, is our body’s natural defense against infection, and is key toward maintaining good health. It consists of a vast network of organs, white blood cells, proteins (antibodies), and chemicals. This system works together to protect us from foreign invaders (bacteria, viruses, parasites, and fungi) that cause infection, illness and disease. A well-working immune system prevents germs from entering our bodies and kills them or limits their harm if they get in. To keep our immune systems healthy, we must get plenty of sleep, stay active, eat healthy foods, reduce stress and follow other healthful habits.

5 Simple Tips to Improve Your Athletic Performance with IFBB Pro Nimai Delgado

Every athlete strives to improve their performance and gain an edge on their competition. To become the best athletes possible, we must prepare ourselves both physically and mentally. With the ongoing developments in fitness training and preparation techniques, enhancing athletic performance is easier today than ever, and competitors are achieving unprecedented results from habits that are proven to work over time. Below are five simple ways that Nimai Delgado, IFBB Pro and co-founder of Vedge Nutrition, improves his athletic performance to reach his goals.