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Fuel Up without Meat: Plant-Based Protein Sources for Vegetarians

Published

4 months ago

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tofu - the reelstars

For vegetarians, ensuring adequate protein intake has long been a concern. But worry no more! There’s an abundance of delicious and satisfying plant-based protein sources for vegetarians for healthy nourishment. Let’s break down some of the best options and how to incorporate them into your daily diet:

The Protein Superstars

  • Lentils and Beans: These nutritional champions are not just protein giants (averaging 7-9 grams per cooked cup), but also boast an impressive fiber content (5-7 grams per cup). This fiber keeps you feeling full for longer, aids digestion, and helps manage blood sugar levels. Additionally, lentils and beans are excellent sources of iron, folate, potassium, and magnesium, contributing to energy production, healthy brain function, and strong bones.
    Pro Tip: Try incorporating lentils and beans into your daily routine by adding them to salads, soups, stews, curries, and even veggie burgers!

lentils - the reelstars

  • Tofu and Tempeh: Derived from soybeans, both tofu and tempeh provide a complete protein profile, meaning they contain all nine essential amino acids your body needs. Tofu, with its smooth texture and neutral flavor, is incredibly versatile, making it a perfect canvas for absorbing marinades and spices. Meanwhile, tempeh’s slightly nutty flavor and crumbly texture make it ideal for stir-fries, sandwiches, and crumbles. Both are also good sources of calcium, iron, and healthy fats.
    Pro Tip: Explore the diverse world of tofu! Try firm tofu for grilling and scrambling, silken tofu for creamy sauces and smoothies, and sprouted tofu for added nutrients.

tofu -the reelstars

  • Quinoa: This ancient grain stands out as a complete protein, offering all essential amino acids in a single serving (8 grams per cup cooked). Quinoa is also gluten-free, making it a suitable option for individuals with celiac disease or gluten sensitivity. Furthermore, it’s rich in complex carbohydrates for sustained energy, contains essential minerals like magnesium and phosphorus, and provides a good dose of fiber (2 grams per cup cooked).
    Pro Tip: Explore different ways to enjoy quinoa! Cook it like rice for a fluffy base to your meals, or add it to salads, soups, and veggie bowls for extra protein and texture.

Protein-Packed Snacks and Additions

  • Nuts and Seeds:These miniature powerhouses pack a significant protein punch (around 5-7 grams per ounce) along with healthy fats, fiber, and various vitamins and minerals. Almonds, cashews, walnuts, pumpkin seeds, and chia seeds are all excellent choices. Snack on them raw, toast them for enhanced flavor, or use them as toppings for salads, yogurt, and oatmeal.
    Pro Tip: Opt for unsalted and raw nuts and seeds whenever possible to control sodium intake and maximize nutrient value.

nuts - the reelstars

  • Green Peas: These little green gems are often overlooked, but they offer a surprising amount of protein (around 8 grams per cooked cup) and are also a good source of fiber (4 grams per cup cooked). Plus, they are loaded with vitamins A, C, and K, contributing to healthy vision, immunity, and blood clotting.
    Pro Tip: Don’t just reserve green peas for curries! Blend them into pestos, add them to stir-fries, or enjoy them roasted as a healthy snack.

Get the Expert Insights

To optimize your vegetarian diet and ensure you’re getting all the essential nutrients, consider following these excellent Indian nutritionist influencers:

Munmun Ganeriwal (@munmun.ganeriwal)

Munmun focuses on plant-based nutrition and gut health, providing delicious and science-backed recipes and insights.

Pooja Makhija (@poojamakhija)

 

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A post shared by Pooja Makhija (@poojamakhija)

A renowned nutritionist with decades of experience, Pooja frequently shares informative and accessible content on vegetarian nutrition on her social media platforms.

Remember, variety is key! Explore different protein-rich plant-based foods to find your favorites. Don’t hesitate to experiment with incorporating these protein powerhouses into existing recipes or creating entirely new dishes that highlight their unique flavors and textures.

Important note: While these suggestions can guide you towards a healthy and fulfilling vegetarian diet, it’s always a good idea to consult a registered dietitian to optimize your protein intake based on your individual needs and fitness goals.

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Anusuya is a content samurai, slaying mediocrity with creativity. This Calcutta-born and Bengaluru-raised girl loves crafting compelling content across all realms; social media posts that pop to website copy that sells. When she's not hunched over her laptop, you'll find her creating Pinterest boards for her next vacation or binge-watching Asian dramas.

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Food

#FitterBanegaIndia: Healthy Food Challenge for 180-days

Published

12 hours ago

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July 5, 2024

By

FitterBanegaIndia

Revant Himatsingka aka @foodpharmer is collaborating with @fittrwithjc #FitterBanegaIndia for the next 6 months of 2024. Jitendra Chowksey is the founder of Fittr, a health and fitness company, while Revant educates his 2.6 million insta-fam on healthy eating practices with a humorous touch. They’ve joined hands for a healthy food challenge to get fit together this year!

Revant launched #FitterBanegaIndia on 1 July 2024, to continue for the next 180 days of the year.

Revant and Jitendra encourage Indians to participate in this challenge by posting stories and reels on their Instagram handles with #FitterBanegaIndia and #SustainableFitness for the next 6 months, i.e., 180 days until January 1st, 2025.

Food Pharmer says, “I don’t believe in crazy diets and scary workouts. I believe in SUSTAINABLE FITNESS.” 

According to studies, 50% of Indians are unfit and only go for a walk as a workout, so here are the 4 sustainable fitness habits that they are encouraging us to follow:

1) Motion- 6000-8000 steps daily and 30 minutes of strength training 4 days a week. 

2) Nutrition- Balanced diet with protein in every meal.

3) Hydration- 3 liters of water daily.

4) Rest- 7 to 8 hours of sleep daily.

They encourage the participants to post stories or reels of them following these 4 sustainable fitness habits and tag them. They’ll reshare the stories and videos to encourage them with #SustainableFitness and #FitterBanegaIndia.

They are on a mission to get fitter sustainably for the next 6 months! Are you planning on getting fit with them?

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Health

Meet These Influencers Who Help Spread Mental Health Awareness

Published

2 weeks ago

on

June 18, 2024

By

Mental Health Influencers Ririi Trivedi - The Reelstars

In the ever-evolving landscape of social media, influencers wield a powerful tool beyond the realm of fashion trends and culinary delights: the ability to spark conversations about mental health. As platforms like Instagram, YouTube, and TikTok continue to shape global discourse, influencers are leveraging their reach to destigmatize mental health issues, educate their followers, and foster communities of support. This article explores influencers who are stepping up as mental health advocates, sharing personal stories, and promoting resources to create a more empathetic and informed online space for mental well-being.

Stay mentally stable by following these Influencers:

Ririi Trivedi as ririitrivedi

Ririi Trivedi is here to simplify Mental health for us. She specializes in Positive Parenting, Childhood Trauma, Exam Stress, and Sleep issues. Ririi is a Therapist & Trainer @_wellness_space and a PhD scholar.

She is recently making a content series based on Men’s Mental Health. However, which talks about sexual orientation, lack of confidence, anger issues, and loneliness. She makes videos in English and the same video in Hindi for better understanding. Moreover, for her audience of 685K followers on Instagram. 

Padmaja Evuri as wikiwonderwoman

Padmaja Evuri is a Self-Happiness and Relationship Coach. She focuses mainly on Psychology related to Marriage and Self-Happiness. She believes in ‘Improving Marriages without Sacrificing Self-Happiness & Boundaries.’  Padmaja is a TEDx Speaker with over 80K followers on Instagram. 

She creates content while explaining her client’s problems as an example, as these are common issues dealt with in a relationship by most people, including reasons for divorce, relationships with in-laws, boundaries in a relationship, changes in partners, and much more related to marriage, relationships, and self-happiness. 

Shiwani Pawar as anxietycoachshiwani

Shiwani Pawar is an Emotional Well-Being Coach and a Psychotherapist. She has also been a TEDx speaker and the Best-Selling Author of Fool Your Anxiety. 

Shiwani founded @suwana_retreat based on healing modalities and learnings. Retreats that will help you transform and grow in every area of your life and explore the art of healing. She has helped more than 2000 women to Become Emotionally Strong and stable and cope with their mental health issues. 

Princy Saini as getmetherapy

Princy Sainy is a Psychologist. She has helped more than 1000 people live peacefully and have stable mental health. She creates videos based on depression symptoms, toxicity in a relationship, emotional breakdown, red flags in a relationship, narcissism, stress, emotional abuse, and the list goes on. Princy has won the Health Startup Award- IHW. She has 178K followers on Instagram. 

Ekta DB as ektadb_speaks

Ekta is a Psychology & Relationship Coach. She is the winner of Cosmopolitan Mental Health Influencer in 2022. 

Ekta makes videos related to High-value men, healthy relationships, confidence, mental struggle, parenting, honeymoon period duration, loneliness, solitude, toxicity, failure in relationships, and the issues regarding mental health are never-ending. She is also a TEDx Speaker. 

These Influencers are a go-to for your mental instability! Follow their tips to cope with your anxiety issues. 

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Food

Meet the Sikkimese Home Chef Behind Vlogginkitchen: Rinchen Wangdi Bhutia

Published

2 weeks ago

on

June 18, 2024

By

rinchen wangdi bhutia - the reelstars

Meet the man behind the momos that have taken Kolkata and social media by storm – Rinchen Wangdi Bhutia! Rinchen, originally from Sikkim, isn’t just another cloud kitchen owner. This Sikkemese home chef’s infectious personality and genuine love for cooking shine through in his daily vlogs, captivating hearts across India.

In every vlog, Rinchen warmly greets his audience with a simple, “Namaste, mera naam Rinchen hai aur mein Kolkata main cloud kitchen chalata hoon” (Hello, my name is Rinchen and I run a cloud kitchen in Kolkata).

From Call Centers to Culinary Calling

Rinchen’s journey began after completing his studies in Sikkim. He tried his hand at various jobs, from BPOs to aviation, but something was missing. In 2023, he took a leap of faith and quit his banking job. Back in Sikkim, with a passion for cooking simmering, Rinchen started creating cooking reels. Inspired by his Sikkimese heritage, he showcased the art of momo-making, a skill practically inborn for him. Rinchen’s talent for momos was undeniable, but his reels highlighted more than just deliciousness. His simple, down-to-earth vlogging style resonated with viewers. He quickly realized Sikkim wasn’t the ideal market for his momos, so Kolkata, the momo haven, beckoned.

Kolkata’s New Momo King

Rinchen returned to Kolkata, researched cloud kitchens, and with the support of friends, launched “Rinchen’s Momo.” His momos, boasting juicy fillings and perfectly thin wrappers, were an instant hit. He experimented with shapes and colors, introducing the now-famous rose momos.

His vlogs showcase not just his momo mastery but also his love for his adopted city. His viewers often see him enjoying delectable Bengali dishes, with “shukto” being his recent favorite.

Social Media Star and One-Man Show

Rinchen’s rise to fame has been nothing short of meteoric. He now juggles two Instagram accounts – one for his business with over 71.8K followers and another for his vlogs boasting a massive 371k audience! All within a few short months!

He attributes his success to Kolkata’s love for momos and his commitment to authenticity. Despite being a one-man army, Rinchen strives to fulfill every order, handling everything from grocery shopping to cooking and packing.

Recently, he was even invited as a guest judge on the Bengali reality cooking show hosted on @zeebanglaofficial; Randhane Bandhane.

This social media star from Sikkim is a local celebrity. He is a source of pride for his family, even if his father, a teacher, jokingly questions his unconventional career path.

Rinchen Wangdi Bhutia is proof that following your passion can lead to delicious success. So, the next time you crave momos in Kolkata, be sure to check out Rinchen’s Momo and experience the taste of social media fame in every bite!

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