Plant-based nutrition for hormone health with Rohini Bajekal MSc

Did you know that there are steps you can take as a parent to help reduce the risk of food allergies in your kids? And that all it takes is a surprisingly simple shift in how we feed our babies? I had my kids in 2010 and 2015, and in just those 5 years, there were massive shifts in everything from how we introduced food allergens into baby’s diet to feeding babies purees vs baby led weaning. It was a bit confusing…and I’m a dietitian! So when I met Malina Malkani RD at a conference last month, and heard all about her new book, Safe and Simple Food Allergy Prevention, I immediately asked her to join me here on the pod so we could get a solid re-introduction to, well, the introduction of solids in our babies and learn all about how the science has shifted over the last decade.  Malina is a New York-based registered dietitian, and she shares so many wonderful, practical tips for navigating baby-led feeding on the podcast, including a ‘why didn’t I think of that’ moment at the end of the episode that actually dropped my jaw. Whether you’re a new parent, grandparent or a soon-to-be parent, this episode is going to hopefully help you breathe a sigh of relief when it comes to navigating feeding your wee one. About Malina: Malina Malkani, MS, RDN, CDN, is the pediatric registered dietitian, best-selling author, speaker, and single mom of 3 behind the Instagram and TikTok handle, @healthy.mom.healthy.kids. A Forbes Health Advisory Board Member since 2022, member of the Advisory Council for the RWJF Reframing Child Health and Obesity project, Kabrita Medical Advisor, and former national media spokesperson for the Academy of Nutrition and Dietetics, Malina completed her undergraduate degrees at Northwestern University and master's degree in clinical nutrition at New York University. On this episode we chat about: How has the science of food allergy changed over the last 10 years? What causes food allergy in kids? The connection between eczema and food allergy Can you actually prevent food allergy? The optimal age for introducing food allergens What is baby-led weaning Is it okay to combine feeding approaches? What are the signs of allergic reaction in baby? Malina’s take on the best first foods for baby How much will babies actually eat? Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @healthy.mom.healthy.kidsIf you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

As a digestive health dietitian, time and time again, I seem to conveniently ignore the fact that the liver is considered part of the digestive system…and this episode is my attempt to correct that glaring oversight!  Today we are talking all about liver health with Toronto-based dietitian Andy De Santis, including specific nutrition advice for fatty liver disease and I have to say, even if you haven’t thought about liver health in the past, you will be FASCINATED by this episode…because, really, liver health is connected to, and reflects, overall health. Andy shares so much practical, actionable advice that will help anyone achieve better overall health, from fighting chronic inflammation to improving blood sugar response and supporting cardiovascular health. Because it really is all connected…and nutrition is so, so important for helping you live your healthiest, most active life no matter your health goals. Yes, we are also going to cover a lot about non-alcoholic fatty liver disease - now called metabolic dysfunction-associated steatotic liver disease (MASLD). In this episode, you’ll gain a better understanding of why NAFLD/MASLD occurs, and how nutrition supports the underlying causes of this increasingly common condition. About Andy: Andy is a private practice dietitian and multi-time published author from Toronto, Canada. He graduated from the University of Toronto School Of Public Health with a master’s in nutrition in 2014 before starting his career in the research and education department at Diabetes Canada. Since then his mutual passion for writing and social media has taken him down the private practice path with his most prominent area of practice interest now being fatty liver disease. On this episode we chat about: What Non-Alcoholic Fatty Liver Disease…and what’s with the name change? What causes NAFLD? Is it fat you eat? Or something else? Two simple foods to eat daily to reduce your risk How the microbiome is connected to liver health The best researched supplement to support fatty liver Lab tests for liver health Lifestyle factors that lead to high triglycerides Why omega 3 fats matter Important phytochemicals to eat more of…and where to find them Do you actually have to lose weight in order to reduce liver fat? Are you hitting your healthy sleep threshold? Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @andytheRD If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations, available at desireerd.com/podcast

If there is one diet we talk about most in nutrition, it’s the Mediterranean diet. Year after year, it gets ranked as one of the “best diets” in the world (what the heck does that even mean?!?) but as a registered dietitian, I think there is a lot that goes unsaid about this way of eating.  Namely, that it’s not a “diet” at all…it’s a specific dietary pattern. AND…that it actually has very little to do with the Mediterranean region itself. Curious?  Then you’ll want to listen to this episode of The Allsorts Podcast with Montreal-based dietitian Vanessa Perrone RD. We talk about what the Mediterranean Diet is - and isn’t - as well as the scientific and cultural context behind this way of eating and how we can integrate that knowledge for our own nutritional needs. Vanessa is author of Everyday Mediterranean: a complete guide to the Mediterranean diet and as someone with Italian heritage, she also happens to have a more intimate knowledge of the cultural context behind the research.  This might not be the conversation you are expecting about the Mediterranean diet…but we hope it’s the one you need! We go in depth on the lifestyle and cultural components of this dietary pattern as well as the Euro-centric nature of nutrition research and what this actually means for other cultural dietary practices that are less well studied. I can’t wait to hear what you think about this episode! About Vanessa: Vanessa Perrone is a Registered Dietitian, speaker and clinical director of the virtual nutrition practice Motive Nutrition, which focuses on women’s health and chronic disease. She is also a recipe developer and the author of Everyday Mediterranean, a cookbook focusing on the Mediterranean way of life. On this episode we chat about: What the Mediterranean Diet is…and isn’t The most overlooked aspect of the traditional MedDiet lifestyle How the Mediterranean dietary pattern breaks down in terms of foods and macros Why the MedDiet is more of a snapshot in time than modern reality Is pasta a health food? Can a plant-forward diet be healthy for blood sugars? Understanding the Euro-centric biases in nutrition research What we can apply from the Med Diet research to our own cultural diets and ways of eating Why is olive oil such a big part of this dietary pattern? Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @vanessaperronedietitianFull show notes, including links and recommendations, available at www.desireerd.com/podcast If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

If you’re thinking about going vegan as a family, or you’re already vegan and expecting a wee one and wanting to raise them vegan, this is the episode for you! As a plant-based dietitian and mom of 2, this is an episode I’ve been meaning to do for a while! There is a lot of misinformation about feeding kids a vegan diet…and a weird amount of negative headlines that have been attributed to vegan eating that were really parents not feeding their kids properly. So I’m super excited to be chatting with registered dietitian Karla Moreno-Bryce RD, who focuses specifically on vegan pediatric nutrition, all about how to feed vegan kids well. The reality of fostering healthy growth and development isn’t all that different, whether your children are omnivores, vegetarian or vegan. Kids have specific nutrient needs, like protein or calcium, and you simply need to ensure that you are offering foods rich in those nutrients! So in this episode, we get into specifics about nutrients of concern and which foods and supplements are essential for meeting their needs. It will help you get clearer on how to plan your family meals so that your kids thrive on a plant-based diet.About Karla: Karla Moreno-Bryce, MDA, RD, LD is a leading expert in pediatric vegan nutrition, author of the Vegan Kids Cookbook, and mom of two vegan girls. She has worked with hundreds of committed vegan parents from all around the world to help them feel confident feeding their kids a vegan diet for proper growth and development. Her insights have been featured in highly recognized outlets like Huffpost, BBC, and National Geographic and has been a speaker at the Vegan Women Summit, Twin Cities Veg Fest, and NYU Langone Health. In her spare time, she enjoys having picnics with her family—unless it's in the middle of Winter in Minnesota.  On this episode we chat about: Is it possible to raise healthy vegan kids? Going vegan as a family Which nutrients do we need to watch most for vegan kids? Talking about iron-fortified cereals: yay or nay? The one important mineral that no one talks about for vegans  How much protein do kids need? The best plant-based milk for kids How to navigate high fibre foods with little tummies Making sure kids get enough energy for growth What supplements do vegan kids need? Navigating the family meal Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @vegan.kids.nutrition If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! recommendations

Need an in-depth update on nutrition for celiac disease? This episode with dietitian Meghan Donnelly and Vanessa Weisbrod of The Celiac Disease Foundation will have you sorted, whether you’re newly diagnosed or have been living with celiac disease for a while now! Celiac disease is truly unique: it’s the only autoimmune disease that is treated by diet. And as a gut health dietitian, I got my start supporting people with Celiac disease in navigating the gluten free diet…but it’s been a while since I chatted about nutrition for celiac disease (even since I wrote Good For Your Gut!) so I thought it would be great to check in with a couple of experts - Meghan Donnelly RD and Vanessa Weisbrod of the Celiac Disease Foundation. We’re going to cover Celiac disease from all angles, so whether you’re wondering if you have it, you’re newly diagnosed or you’ve been living with Celiac for a while now, there is something here for you! We’re talking about everything from how Celiac disease is different from a food allergy…and why it’s ESSENTIAL to get tested for Celiac disease before you even think of ditching gluten.  Meghan covers the confusion about celiac disease, non-celiac gluten sensitivity and IBS as well as whether those gluten enzymes actually work. From Vanessa, we hear about the real impact of lifelong gluten free eating on quality of life and the exciting new research that may change how you live with the disease.  About Meghan: Meghan Donnelly, MS RD, is the Director of Health Communications at the Celiac Disease Foundation. As a Registered Dietitian specializing in digestive diseases, her nutrition philosophy is simple: everyone deserves to enjoy food that is delicious and supportive of their health. Throughout her career as a dietitian, Meghan has made it her mission to empower people with knowledge about how food affects their bodies while acknowledging the unique emotions and challenges that come with navigating medically necessary diet changes.  About Vanessa: Vanessa Weisbrod is the Chief Education and Community Engagement Officer at the Celiac Disease Foundation where she drives change in healthcare through education. With a personal diagnosis of celiac disease in 2004, she's dedicated nearly two decades of her career to bridging knowledge gaps, leading research initiatives, and creating national recommendations to support patients living with celiac disease. On this episode we chat about: What is the difference between celiac disease and an allergy? Does gluten cause celiac disease?  The signs and symptoms of celiac disease Why you should NEVER eliminate gluten without testing for celiac disease first The mindblowing future of Celiac disease care Gluten introduction for infants and toddlers Non-celiac gluten sensitivity vs IBS Gluten and leaky gut syndrome The understanding the real impact of lifelong gluten free eating   Dealing with weird gut issues Optimizing nutrition for the long term How careful do you need to be about cross-contamination? Supplements for Celiac Disease Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @celiacdiseasefoundation . If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations, available at www.desireerd.com/podcast

Of all the hot topics in nutrition, there are few as loud - and confusing - as protein. As a plant-based dietitian, I’ve seen it all: from a dietitian telling everyone to go on a low protein diet (what?!?) to a trainer telling everyone to eat their body weight in protein (double what!). So in this solo episode, I wanted to do a deep dive on the topic of protein itself - what is protein? and why does the body need it? - to help you figure out exactly how much protein you need to eat in a day and why there is so much confusion around the topic. We’re getting into some deeply nerdy territory with this one, just like my episodes on sugar and inflammation but I promise, I’ll make the science of protein easily digestible (dietitian pun very much intended!). On this episode we chat about: What a protein actually is and what it’s made from The surprising roles of protein in the body (not just muscles!) What is a complete protein? A deep dive The research how much protein we’re actually eating, meat eaters and vegans alike How much protein do you really need? Exact protein needs for different life stages and goals. Can you be healthy without animal protein? A guide to protein rich plant foods How to get all the protein you need without stress Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including links and episode recommendations, at www.desireerd.com/podcast

I’ve noticed how food content on social media has started to veer towards viral food combinations…but making a cake out of mushed up oreos or wraps out of cottage cheese isn’t exactly what you want for dinner.   Creating reliable and exciting plant-based recipes that you’ll use again and again takes a lot of skill and a lot of passion. So I am so excited to be talking with Nisha Vora, the lawyer turned YouTube and food blog sensation behind Rainbow Plant Life, who has an incredible new cookbook out called Big Vegan Flavour. I got to sit down with Nisha to talk about her new book as well as her life as a content creator - which is not always what people imagine it to be. Nisha shares more about why she chose to leave law for a career in food as well as a bit about her creative process and how she navigates the never ending cycle of content creation. And of course, we chat about how she learned to make flavourful food she is excited to eat and how you can too! About Nisha Vora: Nisha Vora is a cookbook author, content creator, and former lawyer known for her innovative approach to vegan cooking. After graduating from Harvard Law School in 2012 and working as a lawyer, she exchanged her casebooks for cookbooks to follow her dream in the food world by creating Rainbow Plant Life, the vegan cooking website. With over 2 million followers across her blog and social channels, Nisha’s dedication to creating accessible, delicious, and meticulously tested plant-based recipes has earned her a loyal following and widespread recognition. On this episode we chat about: The biggest mistake Nisha made cooking for herself when she went vegan Why Nisha chose a career in law and why she left How she built Rainbow Plant Life into a 2 million+ strong community The tricks to making vegan meals as flavourful as ones with animal foods How a trip to SE Asia helped Nisha discover a secret flavour weapon The impact of social media on productivity and creativity Nisha’s advice for those starting out in food media The creative process behind writing Big Vegan Flavour How Nisha defines success Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @rainbowplantlife . If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

If you’ve been inundated with people talking about hormone health online, you’re not alone… it’s definitely a big trend. And in some ways, I am happy it is. As a dietitian, I know how common reproductive issues like endometriosis and polycystic ovary syndrome (PCOS) are and I also know how little we talk about them. But there is another side to this hormone health trend, one that is a little less helpful. Like the misinformation about how soy affects your hormones. Or, telling us we have to seed cycle in order to get our menstrual cycles on track. The internet is bombarding us with information - some valuable, others downright harmful - and we need a little help setting it straight.  So this week, as the final episode in our miniseries on hormone health, we’re speaking with Rohini Bajekal, a evidence-informed nutritionist and co-author of Living PCOS Free, which she wrote with her mother, an Allsorts Podcast fave, Dr Nitu Bajekal MD. Rohini generously shares her own experiences with PCOS, her frustrating efforts in trying out online advice, and how she developed a solid, evidence-based lifestyle approach for caring for hormone health. This episode shines a light on all too common reproductive conditions that often go undiagnosed. We talk about whether or not you can actually “balance” your hormones and what the research says about nutrients and dietary patterns that do - and do not - help you heal. About Rohini Bajekal MSc: Rohini Bajekal is a nutritionist with a first class Master’s degree in Nutrition and Food Sciences and a board-certified Lifestyle Medicine professional. She is the co-author of Living PCOS Free: How to Regain Your Hormonal Health with Polycystic Ovary Syndrome, which she wrote with her mother, ObGyn Dr Nitu Bajekal. On this episode we chat about: What do we mean by “hormone health”? Why you need to be incredibly cautious with hormone health info online How leaving her plant-based home revealed a huge change in Rohini’s health Mental health and mood in gynecological conditions like PCOS Keto vs plant-based for hormone health Maintaining balanced blood sugars with plant foods The nutrients that matter for hormone health The link between endometriosis and IBS The risks of underfueling and malnutrition Some real talk on supplements Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @rohinibajekal as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including show links and recommendations, available at www.desireerd.com/podcast

Our bodies are meant to change…which means the way we care for them might need to change too.  For women over the age of 40, who have entered the menopause transition (AKA perimenopause) there are shifts in our minds, muscles and metabolism function that might have us wondering what the heck is going on.  And if so, this is the episode for you. We are welcoming Barbie Boules RD, a registered dietitian with a focus on over 40 nutrition to teach us about how we can transform our nutrition and lifestyle to help us thrive in our 40s, 50s and beyond.  We’re getting real about this important time in our lives, and the significant challenges some women face with fatigue, brain fog and even weight changes. Nutrition for perimenopause isn’t about doing some restrictive diet, or taking boatloads of expensive supplements. It’s about doubling down on real, transformational nutrition like getting those greens in and paying attention to protein (we talk numbers!!) and showing up everyday to make taking care of yourself a priority. About Barbie Boules RD: Barbie Boules is a registered dietitian, certified health coach, and meditation teacher with over 22 years of experience. Barbie specializes in the unique needs of women over 4o. She focuses on helping her clients achieve optimal metabolic and cognitive fitness without the unnecessary and unsustainable rules of fad dieting, and rather through a genuine understanding of what each client truly needs to transform their health for good. On this episode we chat about: The number one killer of women (it’s not what you think) How hormones actually change in our 40s The lifestyle factors that actually matter during the menopause transition Wading through the noise about protein in midlife Navigating weight balance as estrogen declines How the internet distracts us and keeps us in an effort/failure loop Getting serious about the risk of Alzheimer’s disease as we age What is the MIND diet? Barbie’s Four Pillars for better health Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @the_cognition_dietitian as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

If you’re the proud owner of a pair of ovaries, and you’re “of a certain age” you may have noticed that things are starting to change. Could it be…perimenopause??? It can be hard to talk about perimenopause and the menopause transition…not the least of which is that there is still such a ridiculous stigma about women getting older. Like it’s a “use by date” in society and as a woman in her mid-40s, I want to help contribute to a mindset shift around this important transition in our lives.  We need to educate ourselves about how are bodies are changing and how we can best facilitate that change, so I’m thrilled to welcome Dr Nitu Bajekal MD, a UK-based OBGYN BACK on the pod, in honour of her newest book, Finding ME in Menopoause. Dr Nitu is an advocate for reproductive health for all humans, and this episode is a deep dive into what perimenopause and menopause actually is, the signs and symptoms to discuss with your physician as well as a look at evidence-based lifestyle medicine - sleep, movement and nutrition - that complement traditional care. Hormone health is definitely a trending topic - filled will all sorts of wacky ideas about how to care for yourself during this transition so we’re going to cover everything from how perimenopause presents itself to why hormone tests are generally useless during this time as well as the confusing around hormone therapy and why the microbiome is so important for hormone balance! On this episode we chat about: Perimenopause vs Menopause How perimenopause shows up in the body Dr Bajekal’s own experience with early menopause What we get wrong about menopause hormone therapy Brain health: is it perimenopause or your lifestyle? Why you probably don’t want to do a hormone test How the gut microbiome affects your hormone balance Why soy is so important for hormone health The question of weight gain in menopause Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners…and our sponsors! Today’s episode is sponsored by Bio-K+ Probiotics, a leader in evidence-backed probiotics. Go show them some love at www.biokplus.com  I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @drnitubajekal as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!