E08: Building Your Confidence Without Googling
Are you Googling everything "vegan pregnancy?" And second-guessing yourself along the way? Listen as past client and vegan mom-to-be Ruthie shares her vegan pregnancy story
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
Fun fact: Ruthie is starting 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.
Connect with Ruthie:
Instagram: @soulie_rei
Transcript
Hi friends. Welcome to the Vegan Pregnancy Podcast. I'm your host, Maya Bach, prenatal dietician, fellow vegan and founder of the vegan pregnancy collective from food to fitness. You'll hear from vegan moms to be just like you and other healthcare professionals. The goal is to empower, support and inspire you as you navigate your vegan pregnancy.
Maya: Hi, welcome to today's vegan pregnancy podcast. I am so excited to have my past client and friend Ruthie and Rica is on today. Ruthie and I connected a few months ago and she is currently pregnant. We are recording in early June. So Ruthie I'm so excited for you. Ruthie is the owner of Souli Rei, which is a children's book company based in San Diego. Ruthie, if you can share a little bit more about yourself we'll go from there.
Ruthie: Yes, Maya. I am the owner of Souli Rei LLC. It's a children's book company. So when I'm not actually teaching children, I am writing early childhood books. However, these are not your typical children's stories. Solely read books are tailored to be relatable to children so that they can gain the confidence needed to tackle long, new and difficult situations in their lives.
Selling rate books also serve as a resource for parents, teachers, and caregivers that may not know exactly how to help children during these difficult situations. For example, just like myself. Many vegan moms to be that have felt uncertain and alone about our vegan pregnancy. Children feel the same way when it comes to new situations in their lives, whether it be the first day of preschool, a divorce in the family, or even a new baby brother's sister, all of these situations make children feel like they're alone in this.
And can sometimes cause behavioral issues. This can also make parents, teachers, caregivers frustrated because they may not know how to help the child. So what better way than with the book to bring children and their parents or teachers or grandparents together and help them overcome these difficult situations while building meaningful and emotional connections.
Maya: Incredible, Ruthie. This is a wonderful mission and speaks so much to not only childhood development and helping our kids create these connections, but it also speaks to the power of words and the power of books as tools, and also as resources. That is really, really cool. I don't know if you want to share this now, but I know we were talking about maybe a book about vegan nutrition for kids or something to help kids who don't eat meat. Is that something that you're still thinking about?
Ruthie: Yes, definitely. That is a passion of mine to combine these two subjects together, especially since I see a lot in children's books.
Milking the cow in the picture, where do we get our protein from chicken and red meat. I want to get away from this idea that all these sources can be attained from animals. I do want to also combine it with the idea of treating animals as beings, not as food. So that will definitely be something that I will be tackling on.
Still thinking about how exactly to do it, because I know it is a sensitive topic for some people, but yes, definitely in the works. I'm very passionate about that book in particular.
Maya: That's super exciting. As other listeners I'm sure can relate, sometimes it’s a challenging subject to navigate, especially when your veganism extends beyond you, right after pregnancy and delivery.
Navigating that as a new mom, as a parent, I'm sure can bring its own set of challenges outside of, outside of pregnancy. So I love that bringing in compassion and education, you're absolutely right. There's a big need for that. Definitely just let us know that we'll have you back on the podcast and we can talk about the book and all of that exciting stuff.
So definitely, definitely excited. Yeah. So let's dive into the questions. I always like to ask this question first, because I think there's a lot of value in bringing in our own perspectives. In your own words, what does a healthy vegan pregnancy mean to you?
Ruthie: Yeah, very important question. I think very different from person to person, but for me in particular, it's a combination of three things.
It's nutrition, supplementation, and exercise. I think those are the three things that I've been hearing, not just from you, but also from my practitioner. So combining these things, however, they may look different to everybody in regards to tradition by that, I mean, getting all the nutrients necessary, micro in my growth.
From a whole food plant-based diet, but it also means coupling that with the correct supplementation. For example, somebody like me who has been on the lower side of iron, I have to supplement, I tried many things to help that some of the tips from you actually were getting a cast, iron, cooking, the spinach, getting in more iron through different foods a day.
However, I still needed to supplement. So supplementation may look different to everybody. Also, the third thing is exercise. That also may look different to everybody. Somebody who has been a weightlifter will they can continue that practice with, with their doctor's clearance. And somebody like me, who's not a weightlifter.
I will do my walks and I swam. So that's what it looks like for me. These three things are what a healthy vegan pregnancy mean in my opinion.
Maya: I love that. I really like how you mentioned, not only does it look different for everyone, but it's, your needs are going to be unique to you. And especially for women who have a history of low iron or anemia, which is not unique only to vegan women, anyone can have that, but it's important to address those nutrient needs together and find support.
What would you say was your biggest struggle planning your vegan pregnancy?
Ruthie: Many, many. So one of them would be definitely supplementing correctly. That was my biggest struggle. That's why I came to you. I believe I'd messaged you a couple of times. I'm lost. I don't know. What exactly should I be doing? I know to pick up my prenatal, but is that the correct prenatal?
And what, aside from that, do I need, so supplementing, practically was definitely one of them. Secondly, figuring out my eating routine throughout the day. I noticed that when I became pregnant, I felt like I was hungry all the time. Although I was eating, I felt very hungry and I was not getting in a combination of carbs and protein.
Maybe I was just getting a protein. And I noticed that when I only get one, I'm hungrier more quickly. So that was one of the things that I didn't know exactly. I wake up and then I eat breakfast. And then when do I have the snack? And then when is lunchtime? I was only before you eating three meals a day, possibly and bigger meals.
That was definitely something that I had figured out, especially since I was pregnant. My baby, definitely let me know. This is not okay. I need to change your eating. The third one, which may not seem like a big one to some people, but through the Vegan Pregnancy Collective, I noticed that some other women struggled with this, which is the water intake.
I was getting very little water intake. I noticed that the day, although it may not seem as much, it's so important. I noticed my restless legs. I started getting them a little bit more. But when I noticed I wasn't getting enough water intake and just getting tired more easily, that's something we spoke about in the program, which that's been very helpful.
So definitely these three struggles were my biggest ones.
Maya: I really appreciate you sharing that. I don't think it's silly at all to talk about water. It might seem small like you said because it's not necessarily nutrient-related, but one of the biggest things that you can do easiest things is to make sure that you are well hydrated to help with anything from digestive health issues. You mentioned restless legs, fatigue, constipation, so many different things that staying well, hydrated can help with, from a symptom management standpoint. I know we talked about in the group, there are different water bottles that help time tracker app using a straw, finding a strategy that works well. Was the water easy to change and incorporate into your lifestyle or a little bit of a struggle?
Ruthie: It was definitely easy after I found out what I needed to get my water intake up. For example, we had a water challenge in the group, like a week or two, we had a water challenge and then we would come to the group together and discuss what worked for us.
I remember I showed you my big old 64 ounces. But although it helped it wasn't until I kept seeing you with a straw, the straw with your water bottles, with your drinks, and then at the very end of the program, you're so sweet. You gifted me a straw. Well, I put a straw in my water bottle and that has helped.
I didn't necessarily know at first why I was drinking, I was going through my whole water bottle really quickly. And I thought, oh, this is actually easier than I thought. But then I figured out, okay. Cause I have a heavy water bottle and I thought, okay, well it's possible that when I go to drink, I bring this heavy water bottle.
I drink very little and I put it down because of the weight. Do strategies make it easier just to chug a bunch of water at once? So after those two things, not having to refill a smaller water bottle all the time, and then the straw made it easier.
Yeah. When the doctor asks, are you getting your water? Yes, I am!
Maya: Thank you for that. Yeah, for sure. And it's sometimes it's these small barriers that we don't really realize exist before, whether it's meal timing or what we're eating, or like we're talking about drinking water, finding ways. To make it easy, can take a little bit of time, but then it becomes integrated into your daily.
Ruthie: Right now drinking water. I don't have to think about that anymore as a struggle on that. That's huge. Yeah, it is. Thank you.
Maya: Well, that kind of leads me to my next question. So what helped you overcome these struggles with the water?
Ruthie: We did the hydration challenge. You found the strong, larger water bottle combo worked well, as far as the combining of the protein and the carb and meal timing, what helped with, yeah, definitely.
So we were talking about the combination of that even now, I'm now eating a little bit more during this trimester, and what I noticed. Oh, man. I just say, but I'm a little bit hungry becoming hungry. A little bit faster. I checked myself. I go back and see, well, what did I eat? And the other day did it with my husband.
He was also hungry too. And I thought, oh, there wasn't even a protein in there. So I thought, oh, okay, come on, check yourself. And then we get back on it. It's. Prior knowledge to figure out my mistakes and move forward with supplementation. What helped me overcome this struggle honestly, were you because I have no idea.
I know in the group, some other girls were mentioning metals in certain prenatals. I was lost my husband and I were doing research, but something I will say is to stop Googling. Just ask the professionals. So I did, I asked you and you put my mind at ease after that, knowing that the one that I was taking was safe.
It's good. That overcame that minor struggle. I asked you about my DHA, if that was okay. I know you said you can up it. So we uped it. That was another thing I didn't know how much DHA to take and how much was safe to take on top of that as a vegan mom-to-be. I don't like to self-prescribe things.
So when you told me, oh yeah, we can up it to this. That was great. Now I know every time I take my prenatal, I'm doing it right safely and no harm to my baby. Then I'm really happy to hear that I know of supplementation.
Maya: Especially for those of you listening, who are feeling like Ruthie did a few months ago, it can be really overwhelming. And I love what you said. Stop Googling everything. That's when you do that, what happens? Oh, you go down a rabbit hole. Horrible information. I appreciate Google so many different ways and I feel like it can cause some low-grade anxiety.
For those of you listening, any time you do start a supplement, always check with your OB with your doctor, because that's going to be really important. The recommendations that I'm giving are based on what our current body of evidence shows and what your trance of concern for her, for a vegan bumped mom-to-bes, but always check before, you know, purchasing a bunch of stuff.
Ruthie: Yeah, yeah. And the first one they were asking me all these questions. One that came up. Was my supplementation as a vegan pregnant mom to be, I listed what I was taking. I'm taking this, this, this, and how many milligrams.
Thankfully this doctor that I have. She's great. I asked her, what do you think you're doing? Great. That sounds amazing. Keep it up. Thankfully, the blood work shows for babies doing good. Bloodwork is great. That just, oh my goodness. The peace of mind of. It is priceless. So thank you.
Maya: I'm really, really happy to hear that that's such an important point that you touched on.
There has to be a better phrase. So let me know if you think of one, but the proof is in the pudding, right? You make dietary changes, whether that's through food and or supplements will show up in your blood work. When you're taking the appropriate steps. There are a couple of different things that we need to focus on.
If you've got health issues or absorption issues around. It can really put your mind at ease when you're taking those steps and doing it right?
Ruthie: Yeah. Definitely. One last thing to check off, especially as a vegan mom. You're thinking about all these other things, the foods, the exercise, like what I said, one thing less to think about and total peace of mind for the listeners.
Maya: You'll be a first-time mom, is that correct? Yes. I'm a first-time mom to a baby girl and we're at 20 weeks. We're halfway there. It's exciting. We're just glad that everything is so. Great. Everything is showing up. Great. That's awesome. Do you have other vegan family members? You don't you?
Ruthie: Yes. So thankfully I know this is not the case for most vegan moms to be in.
And I say this because in the Vegan Pregnancy Collective, I know a lot of moms were struggling with this, but thankfully in my family and by my family, I mean, my parents and my brothers and sister-in-law's half of us are vegan or the other couple are vegetarian. And then, for example, my parents are moving away from, you know, taking the little things away from their diets, for example, milk cows milk and, and red me, we're all moving that way.
At our own pace, but there's no judgment. There has been no judgment. Thankfully I know that comes with, with this situation a lot from other families, but here, thankfully there's been no judge. I'm really happy to hear that it's good to have support from those closest to you, especially if there's childcare and helping out and being able to have that community.
So really happy to hear that. Thank you. And actually. Oldest brother. I remember it. There's no judgment, but he will call and ask. Are you getting your lentils in? Are you eating this? He checks up on me because he just had his second daughter and they're both vegan pregnancies. His daughter is healthy and doing great.
Maya: So that's funny. I love it. Some big brother nutrition support. Yeah. Yeah. It's pretty funny. Well, maybe we'll have him come on the podcast and we can try pregnancy post nutrition. Last question for you, Ruthie for women who are listening, who might be feeling anxious, who are in your shoes, where you were a few months ago, what was your number one piece of advice be for.
Ruthie: This one's the easiest to get a professional in your corner and stop Googling things. I actually had a nutritionist prior to becoming pregnant because I wanted to get my body ready for it.
So for eight months prior, I was already starting to get my body prepared for it. But even then I was already having a lot of doubts. I was not even pregnant yet. And I was already like my eating, the correct things, and my supplementing correctly. I remember Googling a lot of stuff. I remember Googling my prenatals and you'd go down a rabbit hole of misinformation.
On top of that, you don't know what is correct. Sometimes they make websites now, so believable. And so honestly get a professional in your partner. That's what I did when I got pregnant, I said to my husband, I need somebody like a coach and I think I found you. And that helped immensely. As I said, it's just one less thing!
I keep thinking about each day, am I doing the right things? Am I eating the correct food? That stress is unnecessary. If you have the means to it, I would definitely say, get a professional in your corner, a registered dietician, like you Maya,
Maya: Thank you, Ruthie. For that. It is a really good point to end on because again, as you said, so many websites are realistic and there's an age of misinformation. Especially one of my goals here is to provide women who are opting out the animal products during their pregnancy, with evidence-based resources, evidence-based tools. I'm really mindful of where I source the information as a registered dietician. I'm not just saying, oh, you can have a healthy vegan pregnancy without red meat.
Science shows us that it's possible. And here are the steps you need to be able to achieve that safely and successfully finding professional support and making sure that you're doing it right. Can help put your mind at ease for sure. And I want to stress the professional part in there because nowadays and social media.
Ruthie: There are a lot of influencers or blogs out there, just people with thousands and thousands of, or hundreds of thousands of followers. They're giving advice and they're not registered, dieticians. They are not, professionals are just basing it off of what they are eating. So I do want to stress the professional.
Because I've seen a lot of people post information that's not necessarily correct. And the science and the facts you got to follow that's very important. A very, very good point. Social media can be the wild west in terms of information. So registered dietician, who's vegan and the prenatal space. If you're planning for or are currently pregnant, it's the way to go.
Thankfully, I feel like I've found somebody with who I also align my views with. And so that's perfect. It makes me feel comfortable because all beings are, we're all different. And some of us believe in other, other things that others don't and teach their own, but finding somebody who aligns with your values, is very important.
Someone who has the facts, those two things should go hand in hand when finding somebody to help you with your pregnancy.
Maya: Absolutely. I loved having you be part of the program for those of you listening. Ruthie was always asking good questions and engaging, and I really enjoyed having her in the group!
Ruthie: Yeah. Yes. I miss it. I miss the group, but thankfully I'm still in the Facebook that that's one of the parts of it. Right? Some, so within the Facebook program, I made some friends through it as well. So that's great.
Maya: Yeah. It's another goal of the program is to provide that community and ongoing support. And we have a mocktail hour coming up at the end of this month, a virtual vegan mom to be meet up!
Ruthie: Oh, okay. Exciting. Okay. So definitely.
Maya: Yeah, absolutely. If anyone wants to learn more about your children's book company, what's the best way for them to contact you and all the social media sites, you can find me under solely under. That is with Twitter and Instagram. And then the same thing with Facebook, just solely re I do have a website.
So for the listeners. It's solely spelled like SOUL_REI with an underscore. Right? Correct. Okay, awesome. I'll link to it in the show notes. So people can go directly complete to you. Thank you so much for being a guest. Again, it's been a pleasure to chat today and to watch your progress and be a part of your pregnancy.
Ruthie: Thank you so much Maya and best decision I made during this vegan pregnancy. So I appreciate everything. Thank you for having me on your podcast.
Maya: Absolutely!Thanks so much for listening to today's episode. If you're ready to go from feeling concerned to confident as a vegan mom-to-be, send me a DM I'm on Instagram @vegan.prenatal.nutrition
I'd love to hear from you and we can chat more and see if the vegan pregnancy collective is for you. Remember, you're not in this alone. If you enjoy today's episode, share it with a friend and subscribe to the vegan pregnancy podcast to get notified when new episodes are released.
