Jami Dulaney Md Plant Based Wellness

Welcome! and Thank you for listening.  Once you realize that nutrition plays a huge part in your overall health, you want the world to join you.  If eating can reverse lifestyle diseases, why wouldn't anyone want to try it. Obviously, there are many reasons, but everyone gets to make their own choices.  Answer questions, when asked, but at the end of the day look for things you share and strive to be the healthiest you can be.   The journey is important.  The journey or the process is more important than focusing on the outcome only. Each day we can do something positive to a healthier life.  Celebrate the wins and map out the road to your desired outcome.  Enjoy the journey and learn from it.   Happy Heart month.  See how many days you can get a walk/run in for the heart month.  An hour is a great goal for daily cardiovascular health.  I hope you enjoy today's tips.  Website: doctordulaney.com Email me at jami@doctordulaney.com https://www.amazon.com/Plant-based-Wellness-Cookbook-Generations-Cooking/dp/17339

Welcome! and Thank you for listening.  Have you ever heard it takes two to tango? That is what I feel the degradation of healthcare has become.  It is certainly not about the patient anymore.  But we physicians are playing way too big of a role in poor healthcare.   Do it yourself labs, glucose monitoring, google searches are only as good as the people providing the answers.  Who is asking why? Symptoms are placed in an algorithms and a treatment based on pharmacology is initiated.  Rarely, do we stop and ask why does a person have these symptoms.  What caused my body to malfunction?   The quickest answer is my genetics or bad luck. It is similar to the ad on tv when the doctor says I hope we get lucky and you make it.  Yikes.  Good luck or bad luck is not a reasonable explanation to help someone get better or prevent it from happening again as in the case of bad luck.  Stop.  Take your own pulse and a nice diaphragmatic breath, and start asking why.  That includes doctors as well as patients.  Our bodies are

Welcome! and Thank you for listening.  The health buzz word is often centered around getting enough of... Enough protein, sleep, calcium, or even sleep.  In our material worlds we  often have so much of that there has been the development of an industry for storage units.  We have so much that we need off site storage.  Like being plant based, the minimalist movement sounds attractive but few pull it off.  So we justify why we need or like more of.... One thing that has not been demonstrated to be too plentiful is the little organelle inside our cells, called the mitochondria.  One of its most important jobs is to generate energy from the food that we take in.  As we age and loose muscle mass we also loose mitochondria.  As we accumulate more metabolic waste, the mitochondria we do have start to malfunction.  These processes lead to  most of the lifestyle diseases we have .   VO2 max is one function that is related to our mitochondrial density.  When our cells do not get oxygen they ultimately die.  Life long

Welcome! and Thank you for listening.  I am very lucky that the various hats I wear seem to connect easily with my nutritional choices.   I was a daughter, doctor, wife and mother in that order, before  I became plant based nutritionally.  I became Mom Mom recently, and it is my favorite of all.  My roles are all very important to me, and it would be quite hard to do them independently as some people do.  Perhaps I can help you do some of your roles in harmony.  This weekend, I got to be mom mom.  To Caleb, I am mom mom not doctor or plant based.  But because I am plant based, I can participate in activities with him such as tackle football, and trucks on the ground.  I get to participate in the joy of watching him grow and develop.  We got to cook together, eat together and play together.   I wan to help you be an active parent, grandparent, aunt or uncle and enjoy the beauty and wonder of watching someone grow.  Join me for a few tips and stories.  Thanks for listening.  Email me at jami@doctordulaney.com 

Welcome! and Thank you for listening.  This podcast was recorded on January 4, 2023.  Turns out it was the day my grandmother died 54 years ago at age 72.   She died of a massive myocardial infarction after having had diabetes for 20 plus year.  Her only medication was an oral hyperglycemic medication.  Pacemakers were new and stents did not exist.  Her only dietary advice was not to eat much table sugar.  Her symptoms were severe fatigue and indigestion.  She went to the hospital 24 hours plus after symptoms had started and died within 24 hours.  I remember the day well.  My career has been dedicated to improving the lives of those suffering from diabetes and heart disease.  I believe she would have changed her diet had we had the opportunity to talk about plant-based nutrition.  Her garden was full of nutritious food and she was a wonderful cook that would have adjusted in order to maintain her health.  As we start 2023 and my 61 first year on this earth, I am determined to educate and support as many peopl

Welcome! and Thank you for listening.   Another year is coming to a close.  I hope that your health journey has been progressive.  The stress of the holiday season can lead to some poor choices with regard to holiday traditions.  My personal health journey has resulted in amending holiday traditions a little each year.  The sugary, full of fat pastries and candies of my youth no longer align with my view on health and prevention.  The good memories were the people around those traditions.  Making cookies with my grandmother and celebrating the holidays with friends and family.  The foods were the same each year at each persons house.  It would not have mattered what was served, it was the people that made the traditions.  It was the effort they put in to make others welcome.   Don't fall back with regards to nutrition but amend those previous dishes and let the one's go that do not serve your health journey.  Make something special so that your friends and family can enjoy your new healthy traditions.   Enjoy

Welcome! and Thank you for listening.   How do vitamins really work?  I took a Flintstones multivitamin as a child.  I suppose it was to cover the basis for any deficiencies that I may have had.  In reality, taking a multivitamin was something that was just the thing to do.  The One a Day vitamin company did a fabulous job driving that home.  But is there really a need if we eat plant based? I have certainly changed my views over the past couple of years.  I will let you know why in this podcast.  Check out the website to find out about the January Build Your Health Challenge.  We would love to be a part of your January Health Improvement Journey.  Thanks for listening.  Website: doctordulaney.com email: jami@doctordulaney.com https://www.futuremedicine.com/doi/10.2217/fmb-2022-0209 https://pubmed.ncbi.nlm.nih.gov/34934897/ https://www.amazon.com/Plant-based-Wellness-Cookbook-Generations-Cooking/dp/1733967702/ref=sxts_sxwds-bia-wc-nc-drs1_0?cv_ct_cx=doctor+and+diva&dchild=1&keywords=doctor+and+diva&am

Welcome! and Thank you for listening.  The California International marathon is in the books.  Based on our training it was more of a training run then a race.  Bottom line is that you run like you train.  I had the opportunity to do some trouble shooting with regards to some hip cramping that I will share.   Are you an outlier?  The Rudolph the Red Nosed Reindeer movie eluded to this as the land of the misfit toys.  Sometimes it can be a little daunting eating different especially around the holidays.  Everyone wants to fit in, but as a very dear friend used to say, be careful for what you ask for, for you shall surely get it.  Sometimes you have to look a little harder for outliers that fit your why.  The reality is there are more people on the lazy river ride than the luge.  Go ahead and listen and you will see my point.   Thanks for listening.  Email me at jami@doctordulaney.com doctordulaney.com https://www.medicalnewstoday.com/articles/metastatic-cancer-risk-reduced-by-72-percent-with-high-intensity-exe

Welcome! and Thank you for listening.  How do you pick a milk alternative?   Today Addie Majnaric, RDN and I have the pleasure of speaking with Jason Bronstad who is the CEO of Malk Organics.  Malk is a plant based milk alternative that is made from just three ingredients:  organic almonds, water and Himalayan pink sea salt or organic oats, Himalayan pink salt, and water. Most of us have transitioned from the standard American diet to plant based diet.  Jason is no different.  He saw a version of himself in photos that made him want to change directions not only for himself but the health of his family.  The transition can be fraught with stumbling blocks.  Just because a product is vegan does not mean it is healthy.  Just because an ingredient originates from plants, does not mean that is has not been altered in ways that may make it much less healthy.  When you see the ingredient Xanthium gum, you cannot be sure that the source of the glucose used to ferment it with a bacterial organism does not come from a

Welcome! and Thank you for listening.  How do you eat an organic nutrient dense plant based diet cheap? Grow some of your own food.  There are more options than you would initially think and range from a full backyard garden or community raised beds to porch pots of vegetables and herb gardens.  If that is not yet in your wheelhouse, consider sprouting or microgreens to produce nutrient dense plants all within the confines of your house or apartment regardless of the weather.  Doug Evans, author of The Sprout Book, joins me on the podcast to discuss the benefits and ease of starting a sprout farm in your kitchen.  Broccoli seeds can generate 2 cups of sprouts for about 33 cents.  They are packed with a phytonutrient called sulforaphane that have anti-cancer properties as well as the anti-inflammatory benefits for the brain.  They are also protective against the harmful effects of uv radiation from the sun.  In addition, they have several times the anti-oxidants of the full grown plant all packed in a tiny cru

Welcome! and Thank you for listening.  The American Heart Association minimal weekly cardiovascular exercise suggestion is 150 minutes of moderate to vigorous exercise.  The funny part is that most of those committee members probably don't meet the goal and cannot define what moderate to vigorous exercise might look like.  Thirty minutes three times a week of walking is really setting the bar pretty low.  I guess they figure something is better than nothing at all.  That recommendation exists despite good data showing an increased risk of heart disease if you sit the rest of the day.   Fifty years ago patients were put to bed for 2 weeks after their heart attack.  We now know that bedrest does nothing for the heart and certainly makes the the skeletal muscles much worse.   What about atrial fibrillation?  How much exercise is good or good enough?  I have some good news about that in the podcast today.  I also have my race recap from the Odyssey SwimRun Austin.  It was a test of swimming, running, and rock cli

Welcome! and Thank you for listening.  Today I have my favorite dietitian, Addie Majnaric, RDN and practice member Ann Doescher to rehash their recent marathon and half marathons.  Ann took up running at age 50 when her sixth child went to college.  She became plant based by accident when she visited a health fair attached to a 10k she was running and never looked back. She works with Addie as her running and nutrition coach.   Addie ran the Trailways trail marathon in Texas.  It was her first full marathon since having her son, Caleb.  She does her daily runs with Caleb in a stroller and  german shepherd bodyguard, Hoss in toe.   We talk plant based nutrition, running and the joy of family in pursuit of a healthy lifestyle.  I hope you enjoy this fun conversation.  Email us at Addie@doctordulaney.com or Jami@doctordulaney.com.  website: doctordulaney.com Check out our family cookbook: https://www.amazon.com/Plant-based-Wellness-Cookbook-Generations-Cooking/dp/1733967702/ref=sr_1_3?crid=1U4J4U0SZUXUF&dchi

Welcome! and Thank you for listening.  Navigating while relying on GPS can make getting somewhere easier but it rarely results in making mental memories of how to get there again.  Getting lost is perceived differently for individuals.  If you still maintain your sense of self in your current surroundings, you may not consider yourself lost.  After all, you still have where you came from.  However, eventually you start to feel a sense of urgency to find your ultimate destination.  According to Laurence Gonzales in his book, Deep Survival, most people do not think of retracing steps back to their original start point immediately.  Wandering ensues, sometimes frantically, that results in becoming even more confused.   At some point there will be a fork in the road.  Stay put and accept your fate or forge a new plan and follow it methodically to safety.  Learning to eat a plant based diet and reversing lifestyle diseases can be somewhat similar.  Taking charge of your health requires navigation into unknown terr

    Welcome! and Thank you for listening.    The recovery from Ian continues in Southwest Florida, and daily life is slowing returning to normal.  How do you plan your daily meals?  Do you think in terms of macronutrients such as fat, carbohydrate and protein? Do you focus on micronutrients? Or do you focus on avoiding unhealthy foods and accept the rest will fall into place?  With the hurricane recovery, I hear people say they don’t have time to eat in one sentence and then talk of snack foods in the next sentence.  What drives your nutrition decisions? I would offer the best nutrition plan is the one that provides the longest health span for an individual.  But the health needs of a child versus an athlete versus an adult with a chronic illness might look differently.  The same is true for what might be good to build muscle in a lean individual might not be so good in a patient with cancer.  That said feeding oneself does not have to be that difficult.  Simple is best. Whole fruits, vegetables, and whole gr

Welcome! and Thank you for listening.   I survived Hurricane Ian! What do hurricanes and ultramarathons have in common? How does plan -based nutrition fare in a hurricane?    My family sat in a laundry room for 8 hours listening to winds of 150 plus miles an hour belt our home.  We sustained some roof and window damage but feel extremely lucky to have not had flooding or complete loss of our property.  Material things can be replaced. I believe that life’s challenges are best faced with a healthy body and mind.  Hurricane readiness: know your go to meals and have the ingredients ready.  Simple is best.  I will share our meals during the hurricane and past few days without power. What are your go to appliances?  Mine were an Instapot and a gas stove.  Essential items are a generator, multiple extension cords, fans, a surge power strip and fuel.  When the power grid fails, gasoline or propane is a must.  Have vehicle tanks full, and multiple gas containers filled.  I am motivated more than ever to help people p

  Welcome! and Thank you for listening! You are too old not to run.  As my guest today, Christopher McDougall would add by the title of his book you are “Born To Run”.   You might ask why run? What are the benefits of running over other exercises? Is it better to run in groups or alone? Christopher McDougall has written about two running adventures that has taken him to the Copper Canyons of Mexico to run with the infamous Tarahumara tribe and to the Colorado Rockies to run a Burro race.  Yes, that is right, running with donkeys.  He embeds himself in his research on running adventures and tells the story of diverse people that unite, heal, and become enriched by their running experiences.  Born to run is a must read for those interested in running and fitness.  Running with Sherman is a great read for all who love animals and share the joy of how they can teach us to be better humans.  I look forward to Born to Run 2 for more education on running style and integrating the joys of running into more adventures

Welcome! and Thank you for listening.    The key to most any improvement in health or performance is consistency.  Day after day, year after year, consistent implementations of actions that lead to a certain goal.  There is no stagnation.  There is only improvement or decline.  But how do we stay consistent?  Lofty goals are not great motivators in the day to day practice.  We have to test or assess.  Benign neglect or ignoring and hoping for the best rarely results in a positive outcome.  It is usually associated with a myriad of excuses on why that day was not fit for exercise or dietary changes. I have best success with a series of goals that encourage consistency.  The gravity of life does not permit coasting forward, but only accelerates a backward decline if action not taken.   I believe short assessments are best and allow slow incremental changes that result in big changes over time without the pain of abrupt change.  How many miles or minute can you walk today?  Could you add 1% more each day? Are yo

Welcome! and Thank You for listening!   This episode features Ginny MacColl.  She is a mother, actress, swimmer, and Ninja Warrior at the young age of 70.  No, they are not age specific obstacles, she is doing the same obstacle course as the 20 somethings, and she didn’t start training for Ninja until her mid 60s.  Her motto: “Strength is Ageless”. Her attitude is “you can do more than you think you can”. She started acting and dancing in her twenties.  She started pull-up training at 63 after being given a diagnosis of osteopenia.  That was not at the recommendation of her doctor but from her Ninja Warrior Super Star Daughter, Jessie Graff.  I am sure you are going to be motivated and inspired by this energetic, positive, interview with Ginny MacColl.  Her key points: Strength is Ageless Break any Obstacle or Challenge into baby steps Take failure as a motivator You can do more than you think you can Find your motivator and be consistent I can’t do that, YET!   Here is how you can find her:   https://linktr.

Welcome! and Thank you for listening.   Is feeding kids plant based unhealthy?  Is it too risky and complicated to try? The healthiest 2 year old I know has been plant based since conception.  Children are growing and developing and require more attention to nutrients.  We assume that if they are not underweight, they are getting all the nutrients they need.  The problem with eating a vegan diet is that it is not calorie dense and children may not get the nutrients they need if they do not consume enough food.  That said fiber is one of the healthiest parts of a plant based diet.  It leads to a healthy gut microbiome and hence, a healthy immune system.  Junk food diets tend to be high in calories, low in fiber and high in metabolic waste such as preservatives, artificial colors and tastes and toxins.  We assume that if a child is growing they are healthy.  That is more often than not the case.   Why is broccoli so good for you?  Does it loose nutrients when it is cooked?  Are powders and pills just as good? 

Welcome! and Thank you for listening.    Atrial fibrillation is one of the most common arrhythmias that people develop.  It can require hospitalization as well as long term medications that can have side effects.  I am often asked whether a plant based diet can prevent or reverse such arrhythmias.  The answer is possibly yes.  Yes, if risk factors such as hypertension, elevated BMI, diabetes, smoking, and sleep apnea can be reversed through lifestyle changes.  In a 29 year career as a cardiologist, I have not seen such a reversal take place with medication therapies alone.   In fact, a recent study confirmed that only 5.4% of people ever achieve risk factor control despite all of the medications available. The good news is that a plant based diet and exercise can reverse the risk factors.  However, it takes a consistent daily commitment that is permanent.  I will address some factors that help in making such lifestyle changes.  Thanks for listening.      Email me at jami@doctordulaney.com   Website:doctordula