Baked beans are full of fiber, protein, iron and calcium.  Baked beans also contain Carbs the low GI type.  The tomato sauce covering baked beans is also a great source of lycopene a powerful antioxidant shown to help prevent heart disease and prostate cancer.  Baked beans contain insoluble fiber which along the digestion process are thought to nourish the colon lining and protect it from cancer causing invaders.  Baked beans are often overlooked by personal trainers when writing out diet plans for clients, but are certainly a food not to be forgotten.

Conventional diet guidelines suggest that you get your protein from fish and meat, vegetarians however can get equal amounts of protein from eating plant protein sources. 

Protein in Legumes

Kidney Beans, Lentils, Lima Beans, Soybeans

Protein in nuts

Almonds, Cashews, Hemp seeds, Sesame seeds, Pumpkin seeds, Sunflower seeds, Walnuts

Protein in Grains

Barley, Brown Rice, Millet, Oatmeal, Wheat, Wild rice

Protein in vegetables

Brussel sprouts, cucumbers, green peas, potatoes, spinach, tomatoes, watercress

You can also find protein shakes for vegetarians that are hemp protein or soy protein sources.  These are great and so tasty that many none veggies are using them as a post workout protein source.

Before lots of people said that if you were a veggie you couldn’t get big muscles but Bill Pearl soon showed them this was not true by creating an awesome physique from a vegetarian protein sources.  Bill Pearl is the most famous vegetarian bodybuilder.

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The benefits of steamed vegetables

We are constantly reminded that we need to eat more fruit and vegetables, but vegetables are what we really need to concentrate on.  At offices in London fruit bowels are often seen on staff desks but not veg bowls.  Raw veg is what we need, I leave raw carrots and green beans in the fridge to snack on so that I get my 5 vegetables a day.  If eating raw veg is too difficult for you then consider juicing, juicing vegetables such as carrots for carrot juice is amazing for the body as well as being packed full of anti oxidants it will really help improve your digestive system.  Fruits are very important but at the moment many people are drinking innocent smoothies daily then over eating fruit this is causing a build up of acid in the body and is not needed at this high level just remember to get fruit daily but don’t over eat fruit.  Innocent smoothies contain lots of juiced fruit and if you have too many of these you are easily overdosing on fruit.  In the past I drank a whole liter carton when they first came out not knowing the fruit concentration levels and from how I felt I would advise you not to do the same.

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Sources of vegetarian protein

Wheatgrass is certainly one of the most horrible tasting healthy things to eat but sure is good in terms of health benefits.  Wheatgrass is known to improve the following

Improve digestion

Reduce blood pressure

Improve healing capability of the body

Help prevent tooth decay

Combats toxins such as cigarette smoke and car fumes

Improves blood sugar levels

Helps prevent cancer

Wheatgrass is best taken in its pure form placed in a juicer and drank as a juice this way you get the best benefits of wheat grass.  Lots of drinks saying they contain wheat grass contain very little as they don’t want to put the customer off the drink by the bad taste but get the customer to buy it as it contains wheat grass.  Put up with the taste and reap the benefits.

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Benefits of Green tea

True some vegetables are best eaten when raw due to the nutrient content they contain when not damaged by cooking but some vegetables benefit from being cooked as it makes the nutrients more easily absorbed by the body.  The very best option for cooking vegetables is steaming.  All you need to get started is a steamer you can purchase one of these online from ebay, John lewis online or Argos online.  The personal trainers at Personal training studios would highly recommend adding a steamer to your kitchen.

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We all need to eat more vegetables