What drives you to plan for a vegan pregnancy? In today's episode, you'll hear my client Lilia share her "why" and what has helped her build confidence as a vegan mom-to-be.

From feeling overwhelmed by Dr. Google to getting comments like "you're going to eat meat when you're pregnant, right?" Lilia's prenatal journey reflects what you may be experiencing now.

She joins me on the podcast to share:

why being data-driven matters to her

how she puts her health first as a vegan

why she is passionate about non-toxic living

what helped her gain confidence about what she was eating

what support systems she relies on for achieving confidence

And more about how she is planning for a "healthy vegan pregnancy."

About Lilia:

Lilia Pozos is a Strategic Communications Professional with a passion for the environment and healthy living. She founded her social endeavor called Your Green Mermaid, a bilingual digital platform of education and awareness on environmental issues, plastic pollution, toxic ingredients, and healthy eating. With her platform, she organizes educational events and workshops for the Miami community where she talks about these topics and encourages people to reduce their waste.

"It was my worst nightmare."

In today's episode, my sister shares her recent experience with pregnancy loss, what helped her cope, and why she feels it's important to share her story in today's shifting climate surrounding abortion.

You'll hear her share:

• what went wrong in a 20+ week pregnancy

• what helped her cope during this time

• her tips on reducing stress and managing grief

• why it's crucial to have access to abortion

• her favorite podcast series

Because it's important to hear all sides of pregnancy, it's essential to create a safe space to share stories. Whether they're about love or loss, stories connect us. Enjoy.

*Please note this episode discusses pregnancy loss.

What types of workouts are pregnancy-friendly and what aren’t?

In this episode, vegan sports dietitian, Tara shares strategies to safely stay active during your vegan pregnancy. Tara includes real, nutritious vegan pre-workout meal ideas to fuel your prenatal workout without supplements.

In this episode, you’ll discover answers to these questions:

• What kinds of exercises are safe during pregnancy?

• What to consider when choosing a vegan protein powder while pregnant?

• What is the difference between ALA vs DHA Omega-3s? 

And more!

Remember: always follow the advice of your doctor or midwife when it comes to prenatal exercise. This is for informational purposes only and is not meant to be prescriptive.

Do you feel like you're comfortable eating a vegan diet but when it comes to pregnancy, you're concerned? You're not alone!

In this episode, you'll hear Vegan Pregnancy Collective alum and fellow vegan mama Kelsey share:

• What she struggled with during her first trimester

• Kelsey's journey from being concerned to feeling uber-confident getting the nutrients she needs

• The #1 tool she uses to feel confident she's nourishing her body and how you can do the same

*Please note, we briefly discuss pregnancy loss and Kelsey's experience navigating this for the first time.

About Kelsey: Kelsey is a vegan (of 13 years+), mom-to-be, animal advocate, fashion merchandiser, and is currently studying animal behavior. She loves to share her vegan experience and hear about others' experiences as well! You can find her on social media @HometoSullivans

If you love kombucha, you're not alone! It's bubbly, offers gut health benefits, and is a fun alternative to drinking soda or sparkling water.

But is it safe for pregnancy? In today's episode, you'll hear three top reasons why you might want to think twice before sipping your favorite kombucha drink.

As with all recommendations, my job as a dietitian is to give you what the information says (and what it doesn't. You apply your lifestyle preferences so you can make the decision that you feel most comfortable with during pregnancy.

No two vegan pregnancies are the same!

Zoe Klein M.Ed, MSW, RSW discusses mindset shifts as your body changes throughout pregnancy.

She shares her responses to negative comments from family and friends, advice for maintaining boundaries with well-meaning strangers, and general words of wisdom as a new mom herself.

Zoe is a Canadian social worker working in the areas of ED recovery and body image. Follow Zoe or work with her as a 1-on-1 client. Spots available for January 2022!

Leslee Flannery, dietitian and gestational diabetes specialist, answers your frequently asked questions to combat the uncertainty you may be experiencing as an expecting vegan mom.

Don't miss this episode if you're eating vegan with gestational diabetes or getting ready for your glucose test!

This episode covers:

• What is gestational diabetes?

• What causes gestational diabetes?

• Will gestational diabetes go away after I give birth?

• Can I have a healthy baby with gestational diabetes?

Leslee is a Registered Dietitian and Certified Lactation Counselor who specializes in gestational diabetes.

Are you sure you're eating enough protein? Even if you eat a variety of foods, many vegan moms are not actually meeting their protein goals! In this episode, Maya shares why you need protein and how your protein needs change throughout pregnancy. Try Maya's top tips to boost your protein with these 7 plant-based protein-packed foods!

Listen in if you want to know: Why is protein important during your pregnancy?

How do vegans get enough protein when pregnant?

What are the best vegan sources of protein?

Dr. Pamela Fergusson, RD, PhD joins Maya to share her personal and professional insights for navigating conversations with non-vegans. From transitioning her family to a vegan diet to addressing pushback from doctors and family, Pamela offers conversation points and resources to have more confident, collaborative conversations.

This episode covers:

• Can you have a healthy vegan pregnancy?

• How to address concerned relatives?

• How to tell your doctor you are vegan?

• How can a vegan dietitian ease concerns?

Your doctor, midwife, and dietitian are all here to help you have a healthy baby.

Dr. Pamela Fergusson, RD, PhD is a vegan RD and mom to 4 plant-based kids.

Welcome to the first episode of Avoid or Enjoy: Vegan Cheese Edition!

With the holidays coming up, Maya is addressing your most common food safety questions, so you can relax, knowing which foods to enjoy.

This episode explores a variety of vegan cheeses, what they're made of, and how they're made. As a registered dietitian, Maya compares the nutritional benefits and concerns, so you can make informed decisions about what to avoid or enjoy during your vegan pregnancy!

Maya answers:

• What are the nutrient benefits of vegan cheese?

• Is vegan cheese a good source of protein or calcium?

• Is dairy-free cheese the same as vegan cheese?

• Can I eat vegan cheese during my pregnancy?

Vegan dietitian, Courtney Myers joins Maya to debunk gut health myths from probiotics to food intolerances and gluten-free trends. Get the facts from two dietitians before wasting money on unnecessary supplements, marketing scams, and food sensitivity tests that are not scientifically-based. Instead, listen in for tips to reduce the gas in beans, identify your food sensitivities, and know what red flags to watch for on nutrition labels and health ads.

Courtney and Maya cover:

• Should you avoid beans during pregnancy?

• Should you avoid gluten if you don't have a gluten intolerance?

• Can you eat too many carbs during your vegan pregnancy?

• What is the difference between a food allergy and food intolerance?

• Do you need a probiotic during your pregnancy?

Don't miss this vegan mythbusters episode!

Courtney Myers is a vegan dietitian based on the Gold Coast in Queensland, Australia. She sees clients online for one-on-one consultations to give them the information and help they need to eat a nutritionally adequate vegan diet, so they can maintain the lifestyle long-term!

Living in the UK, Johanna shares her experiences with the Vegan Pregnancy Collective and the COVID-19 vaccine. Working with Maya relieved her anxieties about what to eat and made it easy to hit her vegan pregnancy macro goals, and the community of women in the Collective have been an invaluable resource. Don't miss her secret weapon for staying confident and healthy during her vegan pregnancy!

• How do you plan for a vegan pregnancy?

• Are macro goals different for a vegan pregnancy?

• Is the COVID vaccine safe for a vegan pregnancy?

Check out this episode to hear Johanna's story.

About Johanna

Johanna is a California native currently living in London with her husband, Chris. They both went vegan over five years ago while living in Chicago and are expecting their first child this October. Johanna is passionate about vegan cooking and dining, exploring new cities, reading, and of course, animals!

Are you in your first trimester and struggling with nausea? And wondering how you can add veggies into your day? You're not alone!

Jax Rose shares her tricks for eating nutrient-dense foods when you're nauseous and quick meal prep ideas when you're short on time.

From white bean smoothies to ginger popsicles, skip the salads and try these tips to sneak the veggies you love into your pregnancy diet.

About Jax:

Over the last 27 years, Jax has experienced the incredible benefits of living a plant-based lifestyle for herself. She wants to share everything she has learned and empower her clients to live a life they are excited about, one that’s full of great health, happiness, freedom, and delicious food.

Craving carbs during your vegan pregnancy?

As a prenatal dietitian, Maya breaks down what you need to know, as a vegan mama, about carbohydrates. Contrary to popular diet trends, carbs are not bad, and during your vegan pregnancy, you need carbs to grow a healthy baby! This episode is full of pro tips to manage cravings, pair carbs wisely, and shamelessly enjoy vegan donuts.

Maya explains...

• What are carbs?

• What are the types of carbs?

• How do you choose the "best" carbs for pregnancy?

• Why do you need carbs to grow a healthy baby?

It's time to stop Googling, and get clarity and confidence about carbs and cravings!

Fellow dietitian, public health professional, and Loma Linda alum, Stephanie Roberts joins Maya on today's episode to help bust five top myths you may have heard surrounding pregnancy, labor, and delivery.

• Myth #1: IVF is your only option

• Myth #2: Your second pregnancy will be harder

• Myth #3: You need to stop drinking coffee

• Myth #4: Your birth plan will go according to "plan"

• Myth #5: You need to prep your toddler for baby #2

Remember, your pregnancy is unique. People will make comments and share their concerns, both positively and negatively. Get the facts, seek out a second opinion, and protect your energy. Sometimes this means simply saying "no" or unfollowing!

Listen as Stephanie shares her birth story, raising a toddler in the midst of a pandemic, and more. At the time of the recording, she and her partner are expecting a baby boy in October 2021.

Whether you're trying to conceive or currently pregnant, you need a vegan prenatal vitamin! Maya shares her evidence-based guide to picking the best prenatal for your personal health needs and making sure it's vegan.

Maya shares:

• What is a prenatal vitamin?

• How do you pick the best prenatal?

• Which two essential nutrients do you need during pregnancy?

• What supplements should pregnant vegans take?

• What are the two most common deficiencies during vegan pregnancies?

• What top 5 vitamins & minerals should a vegan prenatal include?

• How do you know if a supplement is vegan?

In today's episode, working #momboss and California native Yelena shares with you her insight into expecting baby #2 while raising a toddler. We cover:

• What helped her feel less stressed as a new mom

• Why having the right people around you matters

• Why you don't need to "know it all" as a first time mom

• Why you need to be direct with your provider

• How to choose the best prenatal for your pregnancy

Whether you're expecting your second child or simply thinking about trying for baby #2, this is a must-listen. Fun fact: Yelena and Maya first connected in 2014 in Chicago and when Yelena shared the news that she was expecting their first baby, Maya, predictably, started to happy-sad cry during brunch in Chicago. Yelena and her family now reside in sunny veg-friendly Los Angeles!

How do you know if you're eating enough during pregnancy?

Join Maya as she shares her #1 tip for vegan mamas: Meal tracking! Whether you've tried it before or not, meal tracking provides essential insights to determine your unique nutritional needs. This is the key to gaining clarity about what you are eating, what you need, and how to adjust your habits throughout pregnancy. Meal tracking during pregnancy is about eating with confidence and knowing your body is nourished & fueled for a healthy vegan pregnancy!

Tune in as Maya answers:

What is meal tracking & why is it important?

Which nutritional need changes throughout your pregnancy?

How is meal tracking for pregnancy different from pre-pregnancy?

How can you overcome negative associations with meal tracking?

It's time to stop guessing and find clarity about what your baby & body need during your vegan pregnancy!

Are you Googling everything "vegan pregnancy?" And second-guessing yourself along the way? You're not alone. Listen as past client and vegan mom-to-be Ruthie shares how she went from feeling overwhelmed to owning her vegan pregnancy.

Ruthie shares...

1. What steps she took in her first trimester to feel good

2. How she overcame her self-doubt

3. Why Googling "vegan pregnancy" is stressful

4. When she figured out you don’t need to know everything

5. How she used the Collective community to build her confidence

..and more!

Fun fact: Ruthie is launching a vegan children's book company. Connect with her on social to stay in the loop!

About Ruthie:

Ruthie Rei is an experienced Child Development Professional, author, and owner of her very own children’s book company, Soulie Rei, LLC. Driven by her passion for early childhood education and her love for the planet and animals, she takes pride in providing relatable and innovative books for children to read.

What genetic prenatal tests do you need? And does a vegan diet lead to miscarriage?

In Episode 7, Professor Eitan Friedman MD, PhD (and Maya's dad!) shares his insight with you as a physician and researcher working in the field of oncogenetics.

In this episode we cover:

• Why your vegan diet isn’t to blame for a miscarriage

• Is the COVID-19 vaccine safe during pregnancy

• What you need to know about prenatal testing

Taking an evidence-based approach, he's bringing his wealth of knowledge and expertise with the voice of a trusted dad. You deserve to feel confident as you make informed decisions for you and your baby.