Remember Colleen? She is now 17 weeks pregnant. If you would like to read her introductory blog, you can find it here.

*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

I should also add that 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 myself and Colleen is extensive and continual.


Now, I understand as much as anybody else how difficult it is to make changes to your lifestyle. I expect some of my recommendations to be a challenge for Colleen. Unfortunately, Colleen has yet to buy her fish oil or calcium/magnesium. This wouldn’t be a concern if she ate more seafood, calcium and magnesium food sources such as beans, leafy greens, nuts and seeds. Unfortunately, none of these beneficial foods could be found in her recent food logs.

On a good note, she has started eating more food because her nausea has subsided. As we suspected, morning sickness has passed as she entered the second trimester. I am glad for her! However, new issues have taken it’s place. Now she is experiencing headaches and some mild heartburn. She feels her headaches may be associated with the weather. I have also heard recently that they can be related to the moon’s cycle. But, I have a strong suspicion that it’s due to a lack of protein, calcium and/or iron. According to her food logs, she is still not eating enough food. Her average calorie intake for two random days that I assessed was 1,532. This is not enough. The average woman who is pregnant needs between 2,400 – 2,800 calories per day. As for the heartburn, I recommend that she eat small meals frequently throughout the day. Do not drink large amounts of liquids with her meals, and eat slowly to increase digestion. Some foods which may relieve heartburn are yogurt, raw cashews or almonds or a baked potato.

Colleen is experiencing some hip, back and knee pain. For that I recommend she consult with a chiropractor or massage therapist.

Overall, Colleen is doing very well and her baby is most likely happy as can be. 🙂


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