Rohini Bajekal Nutrition
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April 12, 2020 by Rohini Bajekal
Videos

Plant-Based on a Budget: Cookery Demo and Conversation with Sarah Bentley and Rohini Bajekal – April 2020

Previous articleVeggie Doctor Radio: Episode #92: How To Transition to a Plant-Based diet - March 2020Next article The She Loves Podcast: Debunking The Myths Behind Nutrition - April 2020

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Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

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Hello! 👏🏽 Whether you are simply trying to eat more plants in 2022 or trying Veganuary this month, thank you for so much for being here 🌱 Here I am tucking into a big platter of injera (fermented teff bread) shown with a wide variety of Ethiopian vegetable dishes and legumes (my favourite is misir wot - a stew made with lentils). Have you tried any vegan Ethiopian dishes yet? There is so much to choose from 😋 Plant-based eating is such an integral part of many cultures around the world, including Indian, Nigerian, Taiwanese, Mexican, Lebanese, Vietnamese and many more 🌍 Here's where you can find me this month (all sign up links in bio): FREE EVENT WITH THE INDEPENDENT TONIGHT: 6.30pm GMT. "Making Veganuary work for you" - a live session with amazing chef @bettinas_kitchen and food writer Hannah Twiggs sharing cooking and nutrition tips 🌮 VEGAN HEALTH IG LIVE WITH @weareveganuary: Tune in at 5.30pm GMT on Monday 10th January ❤️‍🩹 FREE ONE HEALTHY WORLD PANEL WITH @PCRM - a panel to discuss plant-based recipes from around the world with @plantbasedhealthprofessionals: Join from 9PM-10PM GMT on Monday 20th January
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Hello! 👏🏽 Whether you are simply trying to eat more plants in 2022 or trying Veganuary this month, thank you for so much for being here 🌱 Here I am tucking into a big platter of injera (fermented teff bread) shown with a wide variety of Ethiopian vegetable dishes and legumes (my favourite is misir wot - a stew made with lentils). Have you tried any vegan Ethiopian dishes yet? There is so much to choose from 😋 Plant-based eating is such an integral part of many cultures around the world, including Indian, Nigerian, Taiwanese, Mexican, Lebanese, Vietnamese and many more 🌍 Here's where you can find me this month (all sign up links in bio): FREE EVENT WITH THE INDEPENDENT TONIGHT: 6.30pm GMT. "Making Veganuary work for you" - a live session with amazing chef @bettinas_kitchen and food writer Hannah Twiggs sharing cooking and nutrition tips 🌮 VEGAN HEALTH IG LIVE WITH @weareveganuary: Tune in at 5.30pm GMT on Monday 10th January ❤️‍🩹 FREE ONE HEALTHY WORLD PANEL WITH @PCRM - a panel to discuss plant-based recipes from around the world with @plantbasedhealthprofessionals: Join from 9PM-10PM GMT on Monday 20th January
3 weeks ago
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5 TIPS TO ENJOY FRUIT (PCOS-FRIENDLY) Alarmingly, so many people are worried about the sugar content in fruit although we know that low fruit intake is the third-leading dietary risk factor globally for premature death (Lancet study). Whole fruits come packaged with fibre, vitamins, minerals, water,antioxidants and other protective phytonutrient. Our mantra in our new book "Living PCOS Free": enjoy in abundance 🌱 1. EAT A VARIETY OF WHOLE FRUITS Opt for a mix as they all have different nutrients, including Vitamin C, potassium, folic acid, magnesium and Vitamin A. Frozen fruit is convenient and can sometimes be even more nutritious than fresh. Mix it up by swapping blackberries for strawberries or if you usually have oranges, try grapefruit 🍊#diversityofplants 2. EAT THE SEEDS AND SKIN (if you can) Don't discard the peel and seeds if edible (such as in grapes/ guavas) as these are especially rich sources of fibre and phytochemicals. Apple peel contains 5x more antioxidants than the rest of the fruit 🍏 Try to thoroughly rinse your fruit and vegetables before eating. 3. SATISFY YOUR SWEET TOOTH WITH FRUIT Insulin resistance is highly prevalent among people with PCOS and it's helpful to opt for whole fruits rather than juices or fruit syrups (which lack fibre) to prevent blood sugar spikes. Enjoy a colourful bowl of fruit for dessert and sprinkle ground cinnamon on top, a spice which can help improve blood glucose levels and increase insulin sensitivity 🍓 4. USE DRIED FRUITS TO SWEETEN FOOD While nutritious, these are a concentrated source of energy and naturally occuring sugars so I keep intake to around 1/4 cup per day. Dried apricots are a great source of iron while figs are rich in calcium. I chop them up finely and enjoy with soya yoghurt or use in cooking/baking to replace free sugars such as maple syrup, honey or agave. 5. KNOW PORTION SIZES A portion is around 80g. Portions for children can be determined by what fits in their hand, generally speaking. For adults, a portion could be: 🍌1 medium-sized banana, apple or pear 🍉 chunky slice of watermelon 🍊 2 clementines/ plums ✨ 2 handfuls of blueberries What are your favourite fruits? 👇🏽
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5 TIPS TO ENJOY FRUIT (PCOS-FRIENDLY) Alarmingly, so many people are worried about the sugar content in fruit although we know that low fruit intake is the third-leading dietary risk factor globally for premature death (Lancet study). Whole fruits come packaged with fibre, vitamins, minerals, water,antioxidants and other protective phytonutrient. Our mantra in our new book "Living PCOS Free": enjoy in abundance 🌱 1. EAT A VARIETY OF WHOLE FRUITS Opt for a mix as they all have different nutrients, including Vitamin C, potassium, folic acid, magnesium and Vitamin A. Frozen fruit is convenient and can sometimes be even more nutritious than fresh. Mix it up by swapping blackberries for strawberries or if you usually have oranges, try grapefruit 🍊#diversityofplants 2. EAT THE SEEDS AND SKIN (if you can) Don't discard the peel and seeds if edible (such as in grapes/ guavas) as these are especially rich sources of fibre and phytochemicals. Apple peel contains 5x more antioxidants than the rest of the fruit 🍏 Try to thoroughly rinse your fruit and vegetables before eating. 3. SATISFY YOUR SWEET TOOTH WITH FRUIT Insulin resistance is highly prevalent among people with PCOS and it's helpful to opt for whole fruits rather than juices or fruit syrups (which lack fibre) to prevent blood sugar spikes. Enjoy a colourful bowl of fruit for dessert and sprinkle ground cinnamon on top, a spice which can help improve blood glucose levels and increase insulin sensitivity 🍓 4. USE DRIED FRUITS TO SWEETEN FOOD While nutritious, these are a concentrated source of energy and naturally occuring sugars so I keep intake to around 1/4 cup per day. Dried apricots are a great source of iron while figs are rich in calcium. I chop them up finely and enjoy with soya yoghurt or use in cooking/baking to replace free sugars such as maple syrup, honey or agave. 5. KNOW PORTION SIZES A portion is around 80g. Portions for children can be determined by what fits in their hand, generally speaking. For adults, a portion could be: 🍌1 medium-sized banana, apple or pear 🍉 chunky slice of watermelon 🍊 2 clementines/ plums ✨ 2 handfuls of blueberries What are your favourite fruits? 👇🏽
3 months ago
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2/6
Happy birthday Sid, the most special human being I have ever met. Wishing you so much love and happiness for the year to come. As someone who often lives in the past, I'm grateful that you bring me back to the present moment and make me feel so excited for the future.
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Happy birthday Sid, the most special human being I have ever met. Wishing you so much love and happiness for the year to come. As someone who often lives in the past, I'm grateful that you bring me back to the present moment and make me feel so excited for the future.
4 months ago
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3/6
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
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Photo dump from last weekend in the Malvern hills where I still am mentally 😌 @theclovermill Endless cups of tea, lovely long walks, delicious plant-based food, relaxing Ayurvedic massages, outdoor yoga in the sunshine and lots of family debates☀️ #familyholiday #familytime #rest #switchoff #ayurvedicretreat #plantbasedfood #rescuehens #malvernhills #theclovermill#outdooryoga
4 months ago
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4/6
Making the most of the five days of sunshine we've had all summer ☀️ #englishsummer #livyandpranav #summerwedding
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Making the most of the five days of sunshine we've had all summer ☀️ #englishsummer #livyandpranav #summerwedding
4 months ago
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5/6
MY PCOS STORY - FROM SELF-LOATHING TO SELF-ACCEPTANCE 💜 September is PCOS Awareness Month. Despite PCOS being the most common endocrine condition to affect women and anyone assigned female at birth, most have never heard of it. I recently talked about my PCOS journey on an IG Live with my mother @drnitubajekal It has taken me a long time to share my personal story of living with Polycystic Ovarian Syndrome and has taken years of processing things myself to be able to do so. At the age of 20, while studying for finals at university, I developed painful cystic acne, scalp hair loss and mood changes. My mother, a gynaecologist, suggested I may have PCOS but I wasn't ready to hear it and put it down to the stress of exams. Over the next few years, my skin flared up whenever my stressful lifestyle caught up with me. I was on the Pill for heavy periods and each time I tried to come off it, the worsening acne and excess hair growth proved too much to cope with. I constantly sacrificed sleep due to fear of missing out. As a way of coping with anxiety and fatigue, I leant heavily on caffeine, alcohol and sugar 🍹☕🍬I often experienced self-loathing, cancelling social engagements when it all got too much. This cycle continued for years. A turning point in my life came when I moved to Mumbai, India in 2014 for a couple of years. I slept properly, ate nutritious plant-based food, moved my body regularly and found healthier coping mechanisms 🧘🏽‍♀️I also fell in love and found myself gradually opening up about my anxieties to my partner. For the first time in years, I felt truly energised ☀️ Since getting an official diagnosis (confirmed by scan + blood tests) I have managed my PCOS by focusing on all aspects of my health. A fibre-rich plant-based diet has been the cornerstone but sleep, daily movement, stress management, avoiding alcohol and spending time with people I love has enabled me to thrive 🌱 My blood tests are now in the normal range and my periods are regular ⏱️ Without PCOS, I know I would not be living the life I am today. I can't wait to share more with you in our book "Living PCOS Free" which is available for pre-order now (link in my bio) 📚
MY PCOS STORY - FROM SELF-LOATHING TO SELF-ACCEPTANCE 💜 September is PCOS Awareness Month. Despite PCOS being the most common endocrine condition to affect women and anyone assigned female at birth, most have never heard of it. I recently talked about my PCOS journey on an IG Live with my mother @drnitubajekal It has taken me a long time to share my personal story of living with Polycystic Ovarian Syndrome and has taken years of processing things myself to be able to do so. At the age of 20, while studying for finals at university, I developed painful cystic acne, scalp hair loss and mood changes. My mother, a gynaecologist, suggested I may have PCOS but I wasn't ready to hear it and put it down to the stress of exams. Over the next few years, my skin flared up whenever my stressful lifestyle caught up with me. I was on the Pill for heavy periods and each time I tried to come off it, the worsening acne and excess hair growth proved too much to cope with. I constantly sacrificed sleep due to fear of missing out. As a way of coping with anxiety and fatigue, I leant heavily on caffeine, alcohol and sugar 🍹☕🍬I often experienced self-loathing, cancelling social engagements when it all got too much. This cycle continued for years. A turning point in my life came when I moved to Mumbai, India in 2014 for a couple of years. I slept properly, ate nutritious plant-based food, moved my body regularly and found healthier coping mechanisms 🧘🏽‍♀️I also fell in love and found myself gradually opening up about my anxieties to my partner. For the first time in years, I felt truly energised ☀️ Since getting an official diagnosis (confirmed by scan + blood tests) I have managed my PCOS by focusing on all aspects of my health. A fibre-rich plant-based diet has been the cornerstone but sleep, daily movement, stress management, avoiding alcohol and spending time with people I love has enabled me to thrive 🌱 My blood tests are now in the normal range and my periods are regular ⏱️ Without PCOS, I know I would not be living the life I am today. I can't wait to share more with you in our book "Living PCOS Free" which is available for pre-order now (link in my bio) 📚
MY PCOS STORY - FROM SELF-LOATHING TO SELF-ACCEPTANCE 💜 September is PCOS Awareness Month. Despite PCOS being the most common endocrine condition to affect women and anyone assigned female at birth, most have never heard of it. I recently talked about my PCOS journey on an IG Live with my mother @drnitubajekal It has taken me a long time to share my personal story of living with Polycystic Ovarian Syndrome and has taken years of processing things myself to be able to do so. At the age of 20, while studying for finals at university, I developed painful cystic acne, scalp hair loss and mood changes. My mother, a gynaecologist, suggested I may have PCOS but I wasn't ready to hear it and put it down to the stress of exams. Over the next few years, my skin flared up whenever my stressful lifestyle caught up with me. I was on the Pill for heavy periods and each time I tried to come off it, the worsening acne and excess hair growth proved too much to cope with. I constantly sacrificed sleep due to fear of missing out. As a way of coping with anxiety and fatigue, I leant heavily on caffeine, alcohol and sugar 🍹☕🍬I often experienced self-loathing, cancelling social engagements when it all got too much. This cycle continued for years. A turning point in my life came when I moved to Mumbai, India in 2014 for a couple of years. I slept properly, ate nutritious plant-based food, moved my body regularly and found healthier coping mechanisms 🧘🏽‍♀️I also fell in love and found myself gradually opening up about my anxieties to my partner. For the first time in years, I felt truly energised ☀️ Since getting an official diagnosis (confirmed by scan + blood tests) I have managed my PCOS by focusing on all aspects of my health. A fibre-rich plant-based diet has been the cornerstone but sleep, daily movement, stress management, avoiding alcohol and spending time with people I love has enabled me to thrive 🌱 My blood tests are now in the normal range and my periods are regular ⏱️ Without PCOS, I know I would not be living the life I am today. I can't wait to share more with you in our book "Living PCOS Free" which is available for pre-order now (link in my bio) 📚
rohinibajekal
rohinibajekal
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MY PCOS STORY - FROM SELF-LOATHING TO SELF-ACCEPTANCE 💜 September is PCOS Awareness Month. Despite PCOS being the most common endocrine condition to affect women and anyone assigned female at birth, most have never heard of it. I recently talked about my PCOS journey on an IG Live with my mother @drnitubajekal It has taken me a long time to share my personal story of living with Polycystic Ovarian Syndrome and has taken years of processing things myself to be able to do so. At the age of 20, while studying for finals at university, I developed painful cystic acne, scalp hair loss and mood changes. My mother, a gynaecologist, suggested I may have PCOS but I wasn't ready to hear it and put it down to the stress of exams. Over the next few years, my skin flared up whenever my stressful lifestyle caught up with me. I was on the Pill for heavy periods and each time I tried to come off it, the worsening acne and excess hair growth proved too much to cope with. I constantly sacrificed sleep due to fear of missing out. As a way of coping with anxiety and fatigue, I leant heavily on caffeine, alcohol and sugar 🍹☕🍬I often experienced self-loathing, cancelling social engagements when it all got too much. This cycle continued for years. A turning point in my life came when I moved to Mumbai, India in 2014 for a couple of years. I slept properly, ate nutritious plant-based food, moved my body regularly and found healthier coping mechanisms 🧘🏽‍♀️I also fell in love and found myself gradually opening up about my anxieties to my partner. For the first time in years, I felt truly energised ☀️ Since getting an official diagnosis (confirmed by scan + blood tests) I have managed my PCOS by focusing on all aspects of my health. A fibre-rich plant-based diet has been the cornerstone but sleep, daily movement, stress management, avoiding alcohol and spending time with people I love has enabled me to thrive 🌱 My blood tests are now in the normal range and my periods are regular ⏱️ Without PCOS, I know I would not be living the life I am today. I can't wait to share more with you in our book "Living PCOS Free" which is available for pre-order now (link in my bio) 📚
5 months ago
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