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Lifestyle Medicine

Menopause Nutrition Advice
Polycystic Ovary Syndrome (PCOS) Nutrition Advice
The role of Soya in Men and Women’s Health
Vitamin B12 Supplementation
What is Lifestyle Medicine?
What should I eat?
What supplements should I consider taking?

7/7

Hello, I’m Dr. Nitu Bajekal!

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Fact Sheets (41)
- Gynae Leaflets (34)
- Lifestyle Medicine (7)
HuffPost Articles (10)
Plant-based Recipes (15)
- Breakfast (3)
- Dinner (7)
- Healthy Drinks (2)
- Lunch (9)
- Starters (3)

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NEVER UNDERESTIMATE INDIVIDUAL CONTRIBUTIONS TO BRING CHANGE

Growing my own to reduce my own planetary footprint. Not buying clothes unless absolutely essential, NOT WASTING FOOD, being mindful, eating only plant based and my my own little bit to help future generations.
I was using the hose pipe but have now started using a lot of the water if I am rinsing big pots, using the flush judiciously and trying my best to be mindful giving the drought we are facing in the UK
I am not perfect, very few people are. But it is about progress and trying one’s best and not making excuses or giving up.
Have a lovely Sunday 💛
Dr Nitu 🙏🏽

#drnitubajekal #planetaryhealth #plantbased #wholefoodplantbased #climatechange #globalwarming #drought #bethechange

drnitubajekal

•

NEVER UNDERESTIMATE INDIVIDUAL CONTRIBUTIONS TO BRING CHANGE Growing my own to reduce my own planetary footprint. Not buying clothes unless absolutely essential, NOT WASTING FOOD, being mindful, eating only plant based and my my own little bit to help future generations. I was using the hose pipe but have now started using a lot of the water if I am rinsing big pots, using the flush judiciously and trying my best to be mindful giving the drought we are facing in the UK I am not perfect, very few people are. But it is about progress and trying one’s best and not making excuses or giving up. Have a lovely Sunday 💛 Dr Nitu 🙏🏽 #drnitubajekal #planetaryhealth #plantbased #wholefoodplantbased #climatechange #globalwarming #drought #bethechange

2 days ago

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1/9

IT’S NEVER TOO EARLY OR TOO LATE TO TAKE CARE OF YOUR BONE HEALTH
Please read and share with your friends if you find it helpful. Thank you @drrajivbajekal @robbie_lockie for sharing
Article linked in my stories

Posted @withregram • @robbie_lockie Dr @drrajivbajekal dropping truth bombs on the latest study about bone health. Have a read 👀

“A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK.

“Centering your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.”

So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support?

“Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal.

“Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”Enough calcium is vital – especially during the menopause. At different times of our life, our bodies may need different things.

Tap the link in my bio to read and again on this image to read.

https://www.independent.co.uk/life-style/health-and-families/walking-fruit-b2143077.html

#bones #vegan #veganfood #veganhealth #health #bonehealth

IT’S NEVER TOO EARLY OR TOO LATE TO TAKE CARE OF YOUR BONE HEALTH
Please read and share with your friends if you find it helpful. Thank you @drrajivbajekal @robbie_lockie for sharing
Article linked in my stories

Posted @withregram • @robbie_lockie Dr @drrajivbajekal dropping truth bombs on the latest study about bone health. Have a read 👀

“A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK.

“Centering your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.”

So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support?

“Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal.

“Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”Enough calcium is vital – especially during the menopause. At different times of our life, our bodies may need different things.

Tap the link in my bio to read and again on this image to read.

https://www.independent.co.uk/life-style/health-and-families/walking-fruit-b2143077.html

#bones #vegan #veganfood #veganhealth #health #bonehealth

drnitubajekal

•

IT’S NEVER TOO EARLY OR TOO LATE TO TAKE CARE OF YOUR BONE HEALTH Please read and share with your friends if you find it helpful. Thank you @drrajivbajekal @robbie_lockie for sharing Article linked in my stories Posted @withregram • @robbie_lockie Dr @drrajivbajekal dropping truth bombs on the latest study about bone health. Have a read 👀 “A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK. “Centering your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.” So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support? “Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal. “Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”Enough calcium is vital – especially during the menopause. At different times of our life, our bodies may need different things. Tap the link in my bio to read and again on this image to read. https://www.independent.co.uk/life-style/health-and-families/walking-fruit-b2143077.html #bones #vegan #veganfood #veganhealth #health #bonehealth

4 days ago

View on Instagram |

2/9

HOW TO DO MORE GOOD, EFFECTIVE ALTRUISM and how to stay sane in a world of suffering. SHARE widely 🙏🏽
@naina.bajekal writes with clarity and guides us, basing her advice on an interview and work done by moral philosopher William MacAskill @willmacaskill_

Posted @withregram • @naina.bajekal For many years, I would tie myself in knots over whether I was doing enough to help make the world better. It felt impossible to be attuned to how much suffering there was — the number of people experiencing oppression and abuse, the billions of animals that endure lives of misery and pain before being killed — and live a normal, happy life. After some early, tragic attempts to help (like giving out leaflets about factory farming at school during lunchtime 🙃), I started to feel like I couldn’t do much after all.

Social media exacerbates this for me, this tendency to throw my hands up and think, everything sucks, may as well have a cocktail while I wait for the apocalypse.

Recently, I spent a lot of time talking to many thoughtful people in a growing movement about how they balance moral demands with everything else. Effective altruism has its flaws, and it’s in a tricky moment right now, but what I took away was a sense that it’s possible to look at the darkness, care lots, try hard and not lose hope. The link to the story is in my bio.

(Thanks especially to @simon.tinsel for talking to me about this topic, and the uselessness of guilt and shame as motivators, for a full four years, with our anniversary dinner this year devoted entirely to this subject ❤️)

Illustration by @peter.greenwooduk for TIME; animation by @brobeldesign

Article in my stories and in Naina’s bio.

#effevtivealtruism #altruism #longtermism #animalwelfare #socialjustice #climatechange #drnitubajekal

drnitubajekal

•

HOW TO DO MORE GOOD, EFFECTIVE ALTRUISM and how to stay sane in a world of suffering. SHARE widely 🙏🏽 @naina.bajekal writes with clarity and guides us, basing her advice on an interview and work done by moral philosopher William MacAskill @willmacaskill_ Posted @withregram • @naina.bajekal For many years, I would tie myself in knots over whether I was doing enough to help make the world better. It felt impossible to be attuned to how much suffering there was — the number of people experiencing oppression and abuse, the billions of animals that endure lives of misery and pain before being killed — and live a normal, happy life. After some early, tragic attempts to help (like giving out leaflets about factory farming at school during lunchtime 🙃), I started to feel like I couldn’t do much after all. Social media exacerbates this for me, this tendency to throw my hands up and think, everything sucks, may as well have a cocktail while I wait for the apocalypse. Recently, I spent a lot of time talking to many thoughtful people in a growing movement about how they balance moral demands with everything else. Effective altruism has its flaws, and it’s in a tricky moment right now, but what I took away was a sense that it’s possible to look at the darkness, care lots, try hard and not lose hope. The link to the story is in my bio. (Thanks especially to @simon.tinsel for talking to me about this topic, and the uselessness of guilt and shame as motivators, for a full four years, with our anniversary dinner this year devoted entirely to this subject ❤️) Illustration by @peter.greenwooduk for TIME; animation by @brobeldesign Article in my stories and in Naina’s bio. #effevtivealtruism #altruism #longtermism #animalwelfare #socialjustice #climatechange #drnitubajekal

5 days ago

View on Instagram |

3/9

Do you have any or all of these symptoms when you are on your period?

Did you know a group of chemicals called Prostaglandins are responsible for many of these symptoms?

That’s why anti-prostaglandins such as NSAIDS ( ibuprofen group) helps reduce symptoms especially when taken just before or as soon as periods start. Best taken for a day or two after meals, unless you are allergic or you have a contraindication.

Ginger taken regularly and during the first four days of your period has a similar action reducing nausea, pain and flow for many.

✅Lots more info in our book Living PCOS FREE and on my website linked in my bio.

Dr Nitu MD ObGyn 💛

#drnitubajekal #livingpcosfree #painfulperiods #heavyperiods #nausea #vomiting #bowelmovement #constipation #nsaids #periodproblems #pcos

drnitubajekal

•

Do you have any or all of these symptoms when you are on your period? Did you know a group of chemicals called Prostaglandins are responsible for many of these symptoms? That’s why anti-prostaglandins such as NSAIDS ( ibuprofen group) helps reduce symptoms especially when taken just before or as soon as periods start. Best taken for a day or two after meals, unless you are allergic or you have a contraindication. Ginger taken regularly and during the first four days of your period has a similar action reducing nausea, pain and flow for many. ✅Lots more info in our book Living PCOS FREE and on my website linked in my bio. Dr Nitu MD ObGyn 💛 #drnitubajekal #livingpcosfree #painfulperiods #heavyperiods #nausea #vomiting #bowelmovement #constipation #nsaids #periodproblems #pcos

2 weeks ago

View on Instagram |

4/9

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

drnitubajekal

•

HAPPINESS RECIPE: Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚 🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple 🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted. 🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones. We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients. SMOOTHIE INGREDIENTS 🍏 🍋 🥬 1 litre cold water 1 Apple roughly chopped 1 large handful of kale 1 handful of spinach 1 tbsp chia seeds 2tbsp ground flaxseed 1 inch fresh ginger root 1 peeled lime or lemon or both A few sprigs of fresh mint leaves 🥭🫐🍌CONSIDER ADDING: (Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition) Blend and serve cold. 🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth. 🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life. Who do you consider your main community? Have a lovely day🙏🏽 Dr Nitu 💛 #community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

2 weeks ago

View on Instagram |

5/9

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella

📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond

I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts.

💛It’s available for preorder now from local book stores too and is half price 👏🏽💕

https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775

Happy reading and cooking.

Dr Nitu 💛

#deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella

📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond

I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts.

💛It’s available for preorder now from local book stores too and is half price 👏🏽💕

https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775

Happy reading and cooking.

Dr Nitu 💛

#deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella

📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond

I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts.

💛It’s available for preorder now from local book stores too and is half price 👏🏽💕

https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775

Happy reading and cooking.

Dr Nitu 💛

#deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

drnitubajekal

•

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella 📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts. 💛It’s available for preorder now from local book stores too and is half price 👏🏽💕 https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775 Happy reading and cooking. Dr Nitu 💛 #deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

2 weeks ago

View on Instagram |

6/9

Not all hot flushes are alike. They can vary in the same person and in different people.

The temperature regulatory zone in the brain (hypothalamus) becomes very sensitive to small changes in temperature due to hormonal fluctuations and most likely due to falling oestrogen levels in the Perimenopause and Menopause.

Hot flushes may last a few seconds- a minute and even up to five minutes. They may come once a day or several times a day, disrupting daily life and affecting quality of life and sleep and concentration.

Oestrogen hormone therapy is the most effective for managing hot flushes but not everyone can take it it wants to take it.

LIFESTYLE MODIFICATIONS can significantly help whether you choose HRT or not.

Excess weight can worsen hot flushes and night sweats, possibly due to an insulation effect and losing small amounts of weight in this situation has been shown to reduce the intensity and frequency of hot flushes.

In addition, consuming less animal derived foods and saturated fat is helpful and eating 3-4 portions daily of minimally processed soya such as tempeh, tofu, soya beans, edamame beans and a plant predominant diet rich in legumes (beans, lentils, soya, peas) as well as omega 3 rich flax seed powder and Vit E rich pumpkin and sunflower seeds can all be very helpful in reducing hot flushes significantly.

There some other medications that may be prescribed for hot flushes and some others that show promise in research trials.

Remember the earlier you bring in dietary and lifestyle changes, the more benefits you are likely to see. That said, it’s never too late to start making changes.

Lots more info on my website linked in my bio.

Let me know what helped you.

Dr Nitu MD ObGyn 💛

#drnitubajekal #menopause #menopauseweightloss #menopausesupport #menopauserelief #perimenopause #perimenopausehealth #perimenopausefitness #hotflashes #hotflushes #weightloss #vite #omega3 #flaxseeds #soy #soya #tofu

drnitubajekal

•

Not all hot flushes are alike. They can vary in the same person and in different people. The temperature regulatory zone in the brain (hypothalamus) becomes very sensitive to small changes in temperature due to hormonal fluctuations and most likely due to falling oestrogen levels in the Perimenopause and Menopause. Hot flushes may last a few seconds- a minute and even up to five minutes. They may come once a day or several times a day, disrupting daily life and affecting quality of life and sleep and concentration. Oestrogen hormone therapy is the most effective for managing hot flushes but not everyone can take it it wants to take it. LIFESTYLE MODIFICATIONS can significantly help whether you choose HRT or not. Excess weight can worsen hot flushes and night sweats, possibly due to an insulation effect and losing small amounts of weight in this situation has been shown to reduce the intensity and frequency of hot flushes. In addition, consuming less animal derived foods and saturated fat is helpful and eating 3-4 portions daily of minimally processed soya such as tempeh, tofu, soya beans, edamame beans and a plant predominant diet rich in legumes (beans, lentils, soya, peas) as well as omega 3 rich flax seed powder and Vit E rich pumpkin and sunflower seeds can all be very helpful in reducing hot flushes significantly. There some other medications that may be prescribed for hot flushes and some others that show promise in research trials. Remember the earlier you bring in dietary and lifestyle changes, the more benefits you are likely to see. That said, it’s never too late to start making changes. Lots more info on my website linked in my bio. Let me know what helped you. Dr Nitu MD ObGyn 💛 #drnitubajekal #menopause #menopauseweightloss #menopausesupport #menopauserelief #perimenopause #perimenopausehealth #perimenopausefitness #hotflashes #hotflushes #weightloss #vite #omega3 #flaxseeds #soy #soya #tofu

3 weeks ago

View on Instagram |

7/9

Here’s what’s in my smoothie.
Leaves from my Garden

Beetroot leaves
Kale
Carrot leaves
Lettuce
Courgette
Cucumber
Fresh mint
Garden apples

Also fresh ginger root, fresh turmeric root, lemon and lime, flax seeds and banana.
Yummy with lots of ice.
Am not taking any chances even though had such a mild covid infection.

Have a lovely day

Dr Nitu 💛

#gardengreens #greensmoothie #drnitubajekal #antioxidants #covidrecovery #growyourown #wildgarden #growyourownfood

drnitubajekal

•

Here’s what’s in my smoothie. Leaves from my Garden Beetroot leaves Kale Carrot leaves Lettuce Courgette Cucumber Fresh mint Garden apples Also fresh ginger root, fresh turmeric root, lemon and lime, flax seeds and banana. Yummy with lots of ice. Am not taking any chances even though had such a mild covid infection. Have a lovely day Dr Nitu 💛 #gardengreens #greensmoothie #drnitubajekal #antioxidants #covidrecovery #growyourown #wildgarden #growyourownfood

4 weeks ago

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8/9

DON’T IGNORE PERIOD ISSUES: I see a lot of women ignoring period problems, as society tends to normalise heavy or painful periods. There is so much help available as well as lifestyle guidance. If you feel your concerns are not being heard, there are plenty of empathetic highly trained health professionals around.

Always track your menstrual cycles
Be body aware
Dr Nitu MD ObGyn 💛

#periodproblems #irregularperiods #heavyperiods #endometriosis #painfulperiods #pcosawareness #pcos #missedperiod #endometriosisawareness #intermenstrualbleeding #menstrualcycle #menstrualcycletracking #trackyourperiod #fibroids #cervicalcancerawareness #Drnitubajekal #livingpcosfree

drnitubajekal

•

DON’T IGNORE PERIOD ISSUES: I see a lot of women ignoring period problems, as society tends to normalise heavy or painful periods. There is so much help available as well as lifestyle guidance. If you feel your concerns are not being heard, there are plenty of empathetic highly trained health professionals around. Always track your menstrual cycles Be body aware Dr Nitu MD ObGyn 💛 #periodproblems #irregularperiods #heavyperiods #endometriosis #painfulperiods #pcosawareness #pcos #missedperiod #endometriosisawareness #intermenstrualbleeding #menstrualcycle #menstrualcycletracking #trackyourperiod #fibroids #cervicalcancerawareness #Drnitubajekal #livingpcosfree

1 month ago

View on Instagram |

9/9

View on Instagram

Related Posts

AdenomyosisJune 14, 2022

Irregular periods (Menstrual Cycle Variations)July 8, 2020

Intermenstrual Bleeding (Bleeding between periods)July 8, 2020

Hormone Replacement Therapy (HRT)January 23, 2020

Heavy PeriodsJanuary 23, 2020

Instagram

NEVER UNDERESTIMATE INDIVIDUAL CONTRIBUTIONS TO BRING CHANGE

Growing my own to reduce my own planetary footprint. Not buying clothes unless absolutely essential, NOT WASTING FOOD, being mindful, eating only plant based and my my own little bit to help future generations.
I was using the hose pipe but have now started using a lot of the water if I am rinsing big pots, using the flush judiciously and trying my best to be mindful giving the drought we are facing in the UK
I am not perfect, very few people are. But it is about progress and trying one’s best and not making excuses or giving up.
Have a lovely Sunday 💛
Dr Nitu 🙏🏽

#drnitubajekal #planetaryhealth #plantbased #wholefoodplantbased #climatechange #globalwarming #drought #bethechange

drnitubajekal

•

NEVER UNDERESTIMATE INDIVIDUAL CONTRIBUTIONS TO BRING CHANGE Growing my own to reduce my own planetary footprint. Not buying clothes unless absolutely essential, NOT WASTING FOOD, being mindful, eating only plant based and my my own little bit to help future generations. I was using the hose pipe but have now started using a lot of the water if I am rinsing big pots, using the flush judiciously and trying my best to be mindful giving the drought we are facing in the UK I am not perfect, very few people are. But it is about progress and trying one’s best and not making excuses or giving up. Have a lovely Sunday 💛 Dr Nitu 🙏🏽 #drnitubajekal #planetaryhealth #plantbased #wholefoodplantbased #climatechange #globalwarming #drought #bethechange

2 days ago

View on Instagram |

1/9

IT’S NEVER TOO EARLY OR TOO LATE TO TAKE CARE OF YOUR BONE HEALTH
Please read and share with your friends if you find it helpful. Thank you @drrajivbajekal @robbie_lockie for sharing
Article linked in my stories

Posted @withregram • @robbie_lockie Dr @drrajivbajekal dropping truth bombs on the latest study about bone health. Have a read 👀

“A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK.

“Centering your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.”

So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support?

“Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal.

“Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”Enough calcium is vital – especially during the menopause. At different times of our life, our bodies may need different things.

Tap the link in my bio to read and again on this image to read.

https://www.independent.co.uk/life-style/health-and-families/walking-fruit-b2143077.html

#bones #vegan #veganfood #veganhealth #health #bonehealth

IT’S NEVER TOO EARLY OR TOO LATE TO TAKE CARE OF YOUR BONE HEALTH
Please read and share with your friends if you find it helpful. Thank you @drrajivbajekal @robbie_lockie for sharing
Article linked in my stories

Posted @withregram • @robbie_lockie Dr @drrajivbajekal dropping truth bombs on the latest study about bone health. Have a read 👀

“A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK.

“Centering your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.”

So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support?

“Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal.

“Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”Enough calcium is vital – especially during the menopause. At different times of our life, our bodies may need different things.

Tap the link in my bio to read and again on this image to read.

https://www.independent.co.uk/life-style/health-and-families/walking-fruit-b2143077.html

#bones #vegan #veganfood #veganhealth #health #bonehealth

drnitubajekal

•

IT’S NEVER TOO EARLY OR TOO LATE TO TAKE CARE OF YOUR BONE HEALTH Please read and share with your friends if you find it helpful. Thank you @drrajivbajekal @robbie_lockie for sharing Article linked in my stories Posted @withregram • @robbie_lockie Dr @drrajivbajekal dropping truth bombs on the latest study about bone health. Have a read 👀 “A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK. “Centering your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.” So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support? “Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal. “Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”Enough calcium is vital – especially during the menopause. At different times of our life, our bodies may need different things. Tap the link in my bio to read and again on this image to read. https://www.independent.co.uk/life-style/health-and-families/walking-fruit-b2143077.html #bones #vegan #veganfood #veganhealth #health #bonehealth

4 days ago

View on Instagram |

2/9

HOW TO DO MORE GOOD, EFFECTIVE ALTRUISM and how to stay sane in a world of suffering. SHARE widely 🙏🏽
@naina.bajekal writes with clarity and guides us, basing her advice on an interview and work done by moral philosopher William MacAskill @willmacaskill_

Posted @withregram • @naina.bajekal For many years, I would tie myself in knots over whether I was doing enough to help make the world better. It felt impossible to be attuned to how much suffering there was — the number of people experiencing oppression and abuse, the billions of animals that endure lives of misery and pain before being killed — and live a normal, happy life. After some early, tragic attempts to help (like giving out leaflets about factory farming at school during lunchtime 🙃), I started to feel like I couldn’t do much after all.

Social media exacerbates this for me, this tendency to throw my hands up and think, everything sucks, may as well have a cocktail while I wait for the apocalypse.

Recently, I spent a lot of time talking to many thoughtful people in a growing movement about how they balance moral demands with everything else. Effective altruism has its flaws, and it’s in a tricky moment right now, but what I took away was a sense that it’s possible to look at the darkness, care lots, try hard and not lose hope. The link to the story is in my bio.

(Thanks especially to @simon.tinsel for talking to me about this topic, and the uselessness of guilt and shame as motivators, for a full four years, with our anniversary dinner this year devoted entirely to this subject ❤️)

Illustration by @peter.greenwooduk for TIME; animation by @brobeldesign

Article in my stories and in Naina’s bio.

#effevtivealtruism #altruism #longtermism #animalwelfare #socialjustice #climatechange #drnitubajekal

drnitubajekal

•

HOW TO DO MORE GOOD, EFFECTIVE ALTRUISM and how to stay sane in a world of suffering. SHARE widely 🙏🏽 @naina.bajekal writes with clarity and guides us, basing her advice on an interview and work done by moral philosopher William MacAskill @willmacaskill_ Posted @withregram • @naina.bajekal For many years, I would tie myself in knots over whether I was doing enough to help make the world better. It felt impossible to be attuned to how much suffering there was — the number of people experiencing oppression and abuse, the billions of animals that endure lives of misery and pain before being killed — and live a normal, happy life. After some early, tragic attempts to help (like giving out leaflets about factory farming at school during lunchtime 🙃), I started to feel like I couldn’t do much after all. Social media exacerbates this for me, this tendency to throw my hands up and think, everything sucks, may as well have a cocktail while I wait for the apocalypse. Recently, I spent a lot of time talking to many thoughtful people in a growing movement about how they balance moral demands with everything else. Effective altruism has its flaws, and it’s in a tricky moment right now, but what I took away was a sense that it’s possible to look at the darkness, care lots, try hard and not lose hope. The link to the story is in my bio. (Thanks especially to @simon.tinsel for talking to me about this topic, and the uselessness of guilt and shame as motivators, for a full four years, with our anniversary dinner this year devoted entirely to this subject ❤️) Illustration by @peter.greenwooduk for TIME; animation by @brobeldesign Article in my stories and in Naina’s bio. #effevtivealtruism #altruism #longtermism #animalwelfare #socialjustice #climatechange #drnitubajekal

5 days ago

View on Instagram |

3/9

Do you have any or all of these symptoms when you are on your period?

Did you know a group of chemicals called Prostaglandins are responsible for many of these symptoms?

That’s why anti-prostaglandins such as NSAIDS ( ibuprofen group) helps reduce symptoms especially when taken just before or as soon as periods start. Best taken for a day or two after meals, unless you are allergic or you have a contraindication.

Ginger taken regularly and during the first four days of your period has a similar action reducing nausea, pain and flow for many.

✅Lots more info in our book Living PCOS FREE and on my website linked in my bio.

Dr Nitu MD ObGyn 💛

#drnitubajekal #livingpcosfree #painfulperiods #heavyperiods #nausea #vomiting #bowelmovement #constipation #nsaids #periodproblems #pcos

drnitubajekal

•

Do you have any or all of these symptoms when you are on your period? Did you know a group of chemicals called Prostaglandins are responsible for many of these symptoms? That’s why anti-prostaglandins such as NSAIDS ( ibuprofen group) helps reduce symptoms especially when taken just before or as soon as periods start. Best taken for a day or two after meals, unless you are allergic or you have a contraindication. Ginger taken regularly and during the first four days of your period has a similar action reducing nausea, pain and flow for many. ✅Lots more info in our book Living PCOS FREE and on my website linked in my bio. Dr Nitu MD ObGyn 💛 #drnitubajekal #livingpcosfree #painfulperiods #heavyperiods #nausea #vomiting #bowelmovement #constipation #nsaids #periodproblems #pcos

2 weeks ago

View on Instagram |

4/9

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

HAPPINESS RECIPE:
Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚

🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple

🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted.

🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones.

We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients.

SMOOTHIE INGREDIENTS

🍏 🍋 🥬
1 litre cold water
1 Apple roughly chopped
1 large handful of kale
1 handful of spinach
1 tbsp chia seeds
2tbsp ground flaxseed
1 inch fresh ginger root
1 peeled lime or lemon or both
A few sprigs of fresh mint leaves

🥭🫐🍌CONSIDER ADDING:
(Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition)

Blend and serve cold.

🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth.

🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life.

Who do you consider your main community?

Have a lovely day🙏🏽

Dr Nitu 💛

#community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

drnitubajekal

•

HAPPINESS RECIPE: Swipe 👉🏽 and scroll below for a delicious smoothie recipe.💚 🛕Earlier this week, Rohini @rohinibajekal and I were privileged to be invited to do cooking demos and talks on menopause and PCOS at the health hub at the stunning Neasden temple @neasdentemple 🎗Here I saw first hand the power of community and people looking out for each other. Having a purpose, charity work and belonging to a community is recognised to be an important lifestyle pillar that promotes inner satisfaction and longevity. While what you eat, how you stress, move and sleep are so very important, the importance of a positive social network where you feel you belong is just as if not more important for feeling fulfilled and wanted. 🧑🏾‍🍳🧑🏾‍🍳We taught many dishes from our book Living PCOS Free that included tofu as soya is under utilised in the Asian community. Soya is a healthy source of protein, fibre & isoflavones. We showed a smoothie recipe. Smoothies are great for elders and kids, those with illnesses or pregnant to help get in more calories and nutrients. SMOOTHIE INGREDIENTS 🍏 🍋 🥬 1 litre cold water 1 Apple roughly chopped 1 large handful of kale 1 handful of spinach 1 tbsp chia seeds 2tbsp ground flaxseed 1 inch fresh ginger root 1 peeled lime or lemon or both A few sprigs of fresh mint leaves 🥭🫐🍌CONSIDER ADDING: (Add more frozen or fresh fruit, some pea protein, a courgette or cucumber, a cup of butter beans or green peas to add even more flavour and nutrition) Blend and serve cold. 🌱TOP TIP: Sip your smoothie over 30 minutes at least, to activate the salivary enzymes. Rinse mouth afterwards with water to protect your teeth. 🙏🏽For me, my plant based vegan community is my biggest support, giving me purpose and where I can be myself completely. I actually met most of my closest friends via social media so I am a big fan. That is not to say my other friends and family and patients are not important as they also play a very significant role in my life. Who do you consider your main community? Have a lovely day🙏🏽 Dr Nitu 💛 #community #purpose #vegancommunity #greensmoothierecipe #gratitude #soy #lifestyle #love #tofu #charity

2 weeks ago

View on Instagram |

5/9

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella

📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond

I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts.

💛It’s available for preorder now from local book stores too and is half price 👏🏽💕

https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775

Happy reading and cooking.

Dr Nitu 💛

#deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella

📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond

I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts.

💛It’s available for preorder now from local book stores too and is half price 👏🏽💕

https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775

Happy reading and cooking.

Dr Nitu 💛

#deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella

📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond

I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts.

💛It’s available for preorder now from local book stores too and is half price 👏🏽💕

https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775

Happy reading and cooking.

Dr Nitu 💛

#deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

drnitubajekal

•

🌱 So very excited to share this fabulous book with dozens of simple yet mouth watering recipes by Ella of Deliciously Ella @deliciouslyella 📕 Particularly excited as it features experts including our daughter Rohini Bajekal @rohinibajekal co-author of our book Living PCOS Free and my dear friends Shireen Kassam @plantbasedhealthprofessionals Gemma Newman @plantpowerdoctor Dr Alan Desmond @dr.alandesmond I have had a sneak peak and highly recommend it, whether you want to go 💯 plant based or not. We know eating more whole plants foods is good for us whatever our diet. A common hurdle is knowing how to prepare dishes that are healthy, tasty and quick. This book does all that and and more as it equips you with the science from experts. 💛It’s available for preorder now from local book stores too and is half price 👏🏽💕 https://www.amazon.co.uk/Deliciously-Ella-How-Plant-Based-Definitive/dp/1529313775 Happy reading and cooking. Dr Nitu 💛 #deliciouslyella #plantbased #wholefoodplantbased #drnitubajekal #rohinibajekal #plantbasedrecipes #plantbasedfood #plantbaseddiet #planetarydiet #plantbasedforkids

2 weeks ago

View on Instagram |

6/9

Not all hot flushes are alike. They can vary in the same person and in different people.

The temperature regulatory zone in the brain (hypothalamus) becomes very sensitive to small changes in temperature due to hormonal fluctuations and most likely due to falling oestrogen levels in the Perimenopause and Menopause.

Hot flushes may last a few seconds- a minute and even up to five minutes. They may come once a day or several times a day, disrupting daily life and affecting quality of life and sleep and concentration.

Oestrogen hormone therapy is the most effective for managing hot flushes but not everyone can take it it wants to take it.

LIFESTYLE MODIFICATIONS can significantly help whether you choose HRT or not.

Excess weight can worsen hot flushes and night sweats, possibly due to an insulation effect and losing small amounts of weight in this situation has been shown to reduce the intensity and frequency of hot flushes.

In addition, consuming less animal derived foods and saturated fat is helpful and eating 3-4 portions daily of minimally processed soya such as tempeh, tofu, soya beans, edamame beans and a plant predominant diet rich in legumes (beans, lentils, soya, peas) as well as omega 3 rich flax seed powder and Vit E rich pumpkin and sunflower seeds can all be very helpful in reducing hot flushes significantly.

There some other medications that may be prescribed for hot flushes and some others that show promise in research trials.

Remember the earlier you bring in dietary and lifestyle changes, the more benefits you are likely to see. That said, it’s never too late to start making changes.

Lots more info on my website linked in my bio.

Let me know what helped you.

Dr Nitu MD ObGyn 💛

#drnitubajekal #menopause #menopauseweightloss #menopausesupport #menopauserelief #perimenopause #perimenopausehealth #perimenopausefitness #hotflashes #hotflushes #weightloss #vite #omega3 #flaxseeds #soy #soya #tofu

drnitubajekal

•

Not all hot flushes are alike. They can vary in the same person and in different people. The temperature regulatory zone in the brain (hypothalamus) becomes very sensitive to small changes in temperature due to hormonal fluctuations and most likely due to falling oestrogen levels in the Perimenopause and Menopause. Hot flushes may last a few seconds- a minute and even up to five minutes. They may come once a day or several times a day, disrupting daily life and affecting quality of life and sleep and concentration. Oestrogen hormone therapy is the most effective for managing hot flushes but not everyone can take it it wants to take it. LIFESTYLE MODIFICATIONS can significantly help whether you choose HRT or not. Excess weight can worsen hot flushes and night sweats, possibly due to an insulation effect and losing small amounts of weight in this situation has been shown to reduce the intensity and frequency of hot flushes. In addition, consuming less animal derived foods and saturated fat is helpful and eating 3-4 portions daily of minimally processed soya such as tempeh, tofu, soya beans, edamame beans and a plant predominant diet rich in legumes (beans, lentils, soya, peas) as well as omega 3 rich flax seed powder and Vit E rich pumpkin and sunflower seeds can all be very helpful in reducing hot flushes significantly. There some other medications that may be prescribed for hot flushes and some others that show promise in research trials. Remember the earlier you bring in dietary and lifestyle changes, the more benefits you are likely to see. That said, it’s never too late to start making changes. Lots more info on my website linked in my bio. Let me know what helped you. Dr Nitu MD ObGyn 💛 #drnitubajekal #menopause #menopauseweightloss #menopausesupport #menopauserelief #perimenopause #perimenopausehealth #perimenopausefitness #hotflashes #hotflushes #weightloss #vite #omega3 #flaxseeds #soy #soya #tofu

3 weeks ago

View on Instagram |

7/9

Here’s what’s in my smoothie.
Leaves from my Garden

Beetroot leaves
Kale
Carrot leaves
Lettuce
Courgette
Cucumber
Fresh mint
Garden apples

Also fresh ginger root, fresh turmeric root, lemon and lime, flax seeds and banana.
Yummy with lots of ice.
Am not taking any chances even though had such a mild covid infection.

Have a lovely day

Dr Nitu 💛

#gardengreens #greensmoothie #drnitubajekal #antioxidants #covidrecovery #growyourown #wildgarden #growyourownfood

drnitubajekal

•

Here’s what’s in my smoothie. Leaves from my Garden Beetroot leaves Kale Carrot leaves Lettuce Courgette Cucumber Fresh mint Garden apples Also fresh ginger root, fresh turmeric root, lemon and lime, flax seeds and banana. Yummy with lots of ice. Am not taking any chances even though had such a mild covid infection. Have a lovely day Dr Nitu 💛 #gardengreens #greensmoothie #drnitubajekal #antioxidants #covidrecovery #growyourown #wildgarden #growyourownfood

4 weeks ago

View on Instagram |

8/9

DON’T IGNORE PERIOD ISSUES: I see a lot of women ignoring period problems, as society tends to normalise heavy or painful periods. There is so much help available as well as lifestyle guidance. If you feel your concerns are not being heard, there are plenty of empathetic highly trained health professionals around.

Always track your menstrual cycles
Be body aware
Dr Nitu MD ObGyn 💛

#periodproblems #irregularperiods #heavyperiods #endometriosis #painfulperiods #pcosawareness #pcos #missedperiod #endometriosisawareness #intermenstrualbleeding #menstrualcycle #menstrualcycletracking #trackyourperiod #fibroids #cervicalcancerawareness #Drnitubajekal #livingpcosfree

drnitubajekal

•

DON’T IGNORE PERIOD ISSUES: I see a lot of women ignoring period problems, as society tends to normalise heavy or painful periods. There is so much help available as well as lifestyle guidance. If you feel your concerns are not being heard, there are plenty of empathetic highly trained health professionals around. Always track your menstrual cycles Be body aware Dr Nitu MD ObGyn 💛 #periodproblems #irregularperiods #heavyperiods #endometriosis #painfulperiods #pcosawareness #pcos #missedperiod #endometriosisawareness #intermenstrualbleeding #menstrualcycle #menstrualcycletracking #trackyourperiod #fibroids #cervicalcancerawareness #Drnitubajekal #livingpcosfree

1 month ago

View on Instagram |

9/9

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