Planning a Pregnancy? Prepare with Folate Rich Foods!

Planning a Pregnancy? Prepare with Folate Rich Foods!

Don’t just supplement your folic acid, increase it in your diet as well!
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Folic acid is a water soluble vitamin that is absolutely essential to the early development of your baby.  Deficiency greatly increases the risk for congenital abnormalities, such as neural tube defects (abnormalities of the nervous system), a cleft palate, and more. Don’t forget that you need it, too! Many activities of normal life, such as enjoying an alcoholic beverage or taking an aspirin, can decrease your folic acid stores. Without this busy little vitamin, your cells would be unable to synthesize and maintain your DNA.

To properly plan for pregnancy (especially the first month), I recommend women take 400 micrograms of folic acid daily for 3 months prior to removing birth control. This is in addition to a high quality prenatal multivitamin that already offers at least 400-600 micrograms of folic acid, therefore giving you a total of at least 800 micrograms a day. Combined with the dietary suggestions below, this will replenish your folic acid stores and promote health in your unborn child.

Foods High in Folic Acid

Beef Liver
Please buy organic. Beef liver is also an exceptional source for iron, which can help to prevent anemia and fatigue during pregnancy. Speak with your doctor about how much liver is safe for you, as it also contains high levels of vitamin A and should be eaten in moderation for its rich nutrients.
Like liver, spinach is also a great source for iron, as well as vitamins A and C.
Black-eyed peas
Rich in fiber and calcium, too!
A low calorie, vitamin and mineral rich source of fiber.
These fruits pack a nutritious punch, thanks to their abundant good fats and fiber, you will feel full and satisfied.
Citrus Fruits
Aim for eating the whole fruit, not just the juice.
Brussel Sprouts  & Broccoli
Both of these green giants provide up to a quarter of the recommended daily intake for an average, healthy adult.
Nuts & Seeds
Sunflower seeds, flax and almonds are all high in folic acid, good fats, and fiber!



For additional information on folic acid, please visit the National Institutes of Health at:

Dr. Kaley Bourgeois

Chelation and nutrients “softly” proven to help heart disease a LOT

Below is an excellent excerpt from Medpage Today – chelation that removes undesirable elements like calcium, lead, mercury etc from the heart and blood vessels [thus allowing it to have better autonomous vasodilatory control, less inflammation] in conjunction with nutrients [vitamins, minerals] to support biochemistry, decreases risk for heart attack in patients who have had a heart attack in the past. Important concepts from this paper: Giving the appropriate nutrients through IV, plusRemoving substances that inhibits normal function of the Nitric oxide mediated [NOS] vasodilatory system and normal blood vessel function yielded significantly better outcomes than the control group in patients with heart disease. This is concurrent with our observations and practice. When done correctly and conservatively, chelation with focused nutrients for the cardiovascular and energy production system is a very appropriate treatment, with consistent patient satisfaction feedback.

ACC: Is Chelation Plus Vitamins a Winning Combo?

By Kristina Fiore, Staff Writer, MedPage Today

Published: March 10, 2013

SAN FRANCISCO — Vitamins alone won’t improve outcomes for patients who’ve had a heart attack, but they do appear to have additive benefits when given in conjunction with chelation therapy, researchers reported here.

In further analyses of the Trial to Assess Chelation Therapy (TACT), MI patients who had both high-dose vitamins and chelation therapy were significantly less likely to reach a combined cardiovascular endpoint over 5 years than those who had placebo in both instances, Gervasio Lamas, MD, of Mount Sinai Medical Center in Miami Beach, Fla., reported during a late-breaking clinical trials session at the American College of Cardiology meeting here.

“The message here, I think, is a cautious one,” Lamas said. “We’ve moved something that has been an alternative medicine into perhaps the realm of scientific inquiry, and found some unexpected results that merit further research.”

But he warned that he doesn’t think the “results of any single trial are enough to carry this novel hypothesis into daily use for patients who’ve had acute MI.”

However, Magnus Ohman, MD, of Duke University Medical Center, noted that the trial was well-designed and had a clear outcome: “We have a 2-by-2 factorial design, we have a significant reduction with vitamins and chelation versus placebo-placebo, yet your conclusion is, ‘maybe not.'”

“So I’m wondering,” he continued, “if we do a trial and we have an endpoint that is unusual and is a statistically significant finding, why are you holding back?”

Ohman told MedPage Today he wouldn’t necessarily recommend chelation therapy to his patients at Duke University, but if they told him they were going to try it, he wouldn’t discourage them.

When it was presented at the American Heart Association meeting last fall, the TACT trial showed that chelation therapy reduced a composite cardiovascular endpoint in patients who’ve had an MI — a finding that was surprising to all and unsettling to many cardiologists, who had been dismissive of chelation.

But most chelation practitioners will use concurrent high doses of anti-oxidant vitamins and minerals in conjunction with chelation. To rule out this potential confounding, the trial was conducted in a 2-by-2 factorial fashion, in which once patients were randomized to either the therapy or placebo, they were also randomized to either vitamins (3 high-dose capsules per day) or placebo.

The TACT Vitamin trial enrolled the full 1,708 patients and assessed the same primary composite endpoint of time to first occurrence of either death, MI, stroke, coronary revascularization, or hospitalization for angina.

Overall, Lamas and colleagues found no difference between those on vitamins or those on placebo in terms of the primary endpoint (37% in placebo group versus 34% in high-dose vitamin group), and there were no significant differences in any individual components of the primary endpoint.

But when looking at all four groups, they found that those who had chelation and vitamins had a significantly reduced risk of the primary endpoint compared with those who had placebo in both instances (HR 0.74, 95% CI 0.57 to 0.95, P=0.016).

Lamas said the mechanisms by which a combination of high-dose vitamins and chelation therapy might benefit these patients are unclear, but are deserving of further research.

During the session, he equated the results to those from a phase I or II randomized controlled trial, and that the idea of chelation therapy and vitamins “has now become, I think based on TACT, a novel hypothesis.”

“It might give us a little window into a mechanism that we have not previously thought of,” Lamas said, cautioning, however, that “we are far from carrying this novel hypothesis and applying it to patients.”

The study was supported by the National Heart, Lung, and Blood Institute and the National Center for Complementary and Alternative Medicine.

The researchers reported relationships with Janssen, Medtronic, Eli Lilly, Gilead, and AstraZeneca.


Primary source: American College of Cardiology
Source reference:
Lamas GA, et al “Randomized comparison of high-dose oral vitamins versus placebo in the Trial to Assess Chelation Therapy (TACT)” ACC 2013.

Planning a Pregnancy? Prepare with Folate Rich Foods!

Paleo Pumpkin Bites

~Grain free~Sugar free~Dairy free

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1/2 can of organic pumpkin puree (7.5 oz)
1/4 cup full fat coconut milk
1 medium mashed banana
1/4 cup almond meal
1/4 cup coconut flour
2 egg whites
1 tsp baking soda
2 tbsp cinnamon
1/4 tsp sea salt
1/4 tsp vanilla extract
Stevia to taste

Preheat oven to 350 °F

In a small bowl, combine almond meal, coconut flour, baking soda, cinnamon, salt and stevia. Set aside. Us a larger bowl or mixer to combine pumpkin, coconut milk, banana, egg whites and vanilla. Mix until smooth.

Slowly add in dry ingredients until batter thickens–it should be slightly thicker in consistency than pancake batter. If mixture is too thick, add more coconut milk 1 tsp at a time.

Spoon batter into a lined cupcake pan. Recipe makes 8 small cakes.

Bake at 350 °F for 40 minutes


Cool. Nibble. Smile.



Dr. Kaley Bourgeois

Planning a Pregnancy? Prepare with Folate Rich Foods!

Savory Kalamata Apple Chops

The only thing missing is bacon (don’t worry, you can add that)
Savory Apple & Kalamata Chops

1 lb thick-cut boneless pork chops
1/2 cup kalamata olives in red wine vinegar
1 medium apple (I recommend a Pink Lady)
Grated parmesan (optional)

1 tbsp lemon pepper
1 tsp garlic powder or fresh minced garlic
2-3 tsp sea salt
1 tsp course ground pepper
1/2 tsp ground cumin
1 tsp vegetable oil of your choice

Preheat oven to 400 °F

Season pork chops with 1-2 teaspoons of sea salt and 1 teaspoon of coarsely ground black pepper. Make sure to season both sides, and set aside in a 9×9” baking pan.

On the stovetop, put 1 tsp of oil in a saucepan at low-medium heat. If you are using fresh-minced garlic, add this to the oil first. Chop apple into small, 1 cm squares. Halve or quarter Kalamata olives. Add both to the saucepan, and season with lemon pepper, sea salt, cumin and garlic powder. Saute for 3-5 minutes.

Evenly layer the contents of the sauce pan over the pork chops. Add an extra dash of black pepper, freshly made bacon crumbles or sprinkle on grated parmesan.

Bake at 400 °F for 25 minutes


Dr. Kaley Bourgeois

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