Jami Dulaney Md Plant Based Wellness

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

Welcome! and Thank you for listening.    My summer vacation from Florida to Houston and Houston to Florida was a celebration of four generations of family all thriving on a plant-based diet and movement.  Running, swimming and celebrating all while eating plant based.    It would be easy to give up our nutritional lifestyle and eat like the rest of American from fast food restaurants and service stations full of sugar, salt and fat.  Driving across Interstate 10 from the Florida panhandle to Houston, Texas the scene varied little.  Obesity, pale complexions, and difficulty walking were the norm.  I did make a nutritional mistake and purchased Purely Elizabeth Oatmeal that contained BOVINE COLLAGEN.  It was right on the front label, and I missed it! Who would think there is cow ligaments in oatmeal? The collagen subject comes up as much as protein consumption.  In reality, collagen is a type of protein made of amino acids that we can make and process.  Taking in collagen protein is no different than eating a

Welcome! and Thank you for listening.  I turned 60 this week.  I am entering the senior years of my life.  Time is my most precious commodity.  Do I coast or push? Many people promise the fountain of youth through pills or procedures.  But I challenge you to take charge of your health now.  In reality, most modern medical procedures and pharmaceuticals patch problems rather than cure them.   The accumulation of metabolic waste begins to take its toll and diagnosis increase as do medications and ailments.   I believe the best way to eliminate metabolic waste and improve health is through plant based nutrition and movement. I want to share this secret with as many people as I can for my remaining years.  Would you like to join me as an outlier in health and wellness?   Standing decreases your risk of death and major cardiac events as noted in a recent publication that I will discuss.  Do you stand for 8 hours a day? Let me help you do a few calculations.  Excessive sodium intake results in vascular injury and h

Welcome! and Thank you for listening.  Today I am honored to have Bob Becker from Ultrasportllc join me to discuss his recent Badwater 135 finish becoming the oldest finisher of the race at 77 years young.  It is not his first record at Badwater.  He set the record at age 70 for the first to complete the 146 mile course from the Badwater basin to the summit of Mt Whitney.  He ran his first ultra at age 60! Do you have to run 100 miles to stay healthy?  Probably not.  But we do know that successful aging requires a sense of purpose, social interactions, a positive mental attitude, and a lot of moving.  Bob checks all of those boxes with a dose of humility and gratitude.  I hope you enjoy and are inspired by this interview. Just a few of his race finishes: 2020: Pony Express 100 mile race Utah 2020: Won 24 hr race in Ft Lauderdale Icarus ultrafest 96 miles September 2019: overall winner and record holder for Race for the Ages in Mn Tenn.  230 miles in 74 hours 2019: Brazil 135 mile race 2017: oldest finisher of

Welcome! and Thank you for listening.    The accumulation of metabolic waste is the source of many lifestyle diseases.  But where is the waste accumulating and how do we get rid of it?  As a cardiologist, I look at the blood vessel as an area that accumulates waste such as cholesterol, triglycerides, white blood cells, and inflammatory proteins under the endothelial layer.  We see some of the same things in joints and soft tissues that are inflamed.  In cancer, metabolic waste and toxin accumulation results in DNA damage that overwhelms the cell’s ability to repair itself.  In the gut, that accumulation is associated with constipation and obstruction leading to  toxin absorption into the lymphatic system causing further dysfunction of the immune system. The best advice is not to accumulate the waste in the first part.  That would translate in to avoiding excessive food intake as well as toxic substances.  Our bodies have multiple paths to clear waste products if we can just be patient and allow it to do it’s

  Welcome! and Thank you for listening.   When it comes to your health, I have always asked the question; will it make you live longer, or will it make you live better?  Another translation might be, will your quality of life be better and or longer?  If you are sick and feel bad, the question is a lot easier perhaps than if you are feeling well.  Physicians sometimes confuse quality of life with objective progression free survival.  Translated roughly if the disease has not gotten worse, you must be better.  Even though it seems reasonable, it has never been proven to be an equivalent measurement.  For example, a tumor could shrink but the person has long lasting side effects from the medication.  Quality of life is also a personal decision and there is not a  universal definition.  What about the things we accept for truth such as sun causes cancer?  What about our source for vitamin D? Should we even wear sunglasses?  Why do some melanomas occur where there is very little sun exposure?  How about rest?  Sh

Welcome! and Thank you for listening.  I am joined by Addie Dulaney Majnaric, RDN today to discuss childhood obesity.  This week is National Childhood Obesity Week.  In contrast to adults, weight is assessed by percentiles of the ratio, weight to height, by age and sex.  Greater than the 95th% percentile is considered obese and greater than 85th% is considered overweight. It is a very important to address childhood obesity in a healthy way in order to decrease the risk of lifestyle diseases associated with being overweight such as diabetes, hypertension, cardiovascular disease, orthopedic complications, and cancer.  Unlike adults, children are still growing and developing.  Caloric restriction can be dangerous for growth and development if proper macronutrients and micronutrients are not obtained.  Care must also be taken so as to not make a child self-conscious or to develop an abnormal relationship with food. Addie and I will address healthy positive ways to obtain healthy weights for children. It is import