Colleen is now 29 weeks pregnant.  If you haven’t been following Colleen’s story, or if you would like to read it again, click on “Colleen’s Story” in the blog tag cloud to the right.  This will bring up all blog posts about Colleen.

*Every individual is unique and will have different nutritional needs. The recommendations I make for Colleen may or may not benefit other women who have similar experiences. The nutritional advice given to Colleen is based on a specific, detailed health and lifestyle assessment. They will not apply to every pregnant woman. If you are interested in a personal assessment for yourself, please send an e-mail to

Colleen’s assessments and recommendations are much more detailed than what is in this blog post. Here, I am sharing her most important issues and some random topics. The information that is shared between me and Colleen is extensive and continual.


Colleen has talked to her doctor about the importance of calcium, fish oil and supplementing.  They have decided that she will eat a balanced diet to provide the nutrients she needs.  I am happy about this!  I do believe that supplements are not necessary when proper food choices are made.  But, it’s important to be aware of what foods provide those essential nutrients.   It’s easy to say ‘I’ll get what I need from my diet’, and then eat all the wrong foods.  Some food sources of calcium are dairy, beans, nuts, seeds and leafy green vegetables.  Colleen should be eating plenty of these foods every day to maintain the much needed calcium for herself and her baby.

Colleen is feeling great and getting excited!  I can’t wait to hear the good news and introduce the newest member of her family to the world very soon!


Vegetarian Chili

The first time I heard of adding chocolate to chili I thought it was weird.  But interesting.  I mean, who doesn’t love chocolate?  I tried it, and I liked it!  Cocoa has been known to decrease blood pressure, improve cholesterol levels and regulate blood sugar.  It contains antioxidants, important to fight free radicals, and mood enhancers.  No wonder we crave it!  I say, ‘pass the cocoa, please’ and make some chili!

Vegetarian Chili

(serve with a hot, homemade corn bread for a complete meal)

2 tbsp olive oil

1 onion, chopped

2 – 3 garlic cloves, minced

14 oz can crushed tomatoes

1 ½ cups vegetable broth

14 oz can chickpeas (or ¾ cup dried beans, pre-soaked and cooked)

14 oz can kidney beans (or ¾ cup dried beans, pre-soaked and cooked)

14 oz can black beans (or ¾ cup dried beans, pre-soaked and cooked)

1 ½ tbsp cuminVegetarian Chili

1 tbsp cocoa powder

1 tbsp chili powder

½ tbsp cilantro

½ tbsp oregano

2 tbsp tomato paste


Heat the oil in a large saucepan and cook the onion over medium-low heat for five minutes, stirring frequently.  Add garlic and stir for another minute.

Add tomatoes, vegetable broth, beans and spices and bring to a boil.  Simmer for 40 minutes – one hour, covered.  Stir occasionally.

Add the tomato paste and simmer for another five minutes.

Serve with a whole wheat dinner roll, naan bread, or on a bed of sautéed greens.


Serves 4 – 6



Deal of the Month!


Purchase a Prenatal Plan for $225 and receive a complimentary one week individualized meal plan.


Are you pregnant right now!? This is where you want to start! We will begin a plan immediately that provides your growing baby with all the necessary nutrients he or she needs to thrive. It includes one year of unlimited access to our online forum, a detailed nutrition and lifestyle assessment during pregnancy and one follow-up visit after you’ve had your baby. During a follow-up visit we will discuss what you have done so far, what concerns you have at the moment, and ways to optimize nutrition for your current situation. Ideally this follow-up visit would occur during the first 6 months after giving birth. However, each person is unique. I will work with you on an individual basis to decide the best time for your follow-up visit.