Nov 17, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 410: with Doug Evans, Sprout Wizard

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 crunchy bunch. 

Do you want some quick tasty high protein sprouts for your lunch?  In three to four days you can sprout mung beans or lentils.  Breakfast treats?  How about sprouted buckwheat grouts? 

I hope this conversation intrigues you enough to try some simple sprouting to add extra nutrients to your plant based plate.

 

Greens to try: Broccoli, alfalfa, radish

Beans: mung, lentil, chickpea, adzuki

Grains: quinoa, buckwheat, oat

 

Thanks for listening.

Email me with questions at jami@doctordulaney.com

Website: doctordulaney.com

Find more about Doug Evans:

Instagram: dougevans

TikTok: sproutwiz

Thesproutbook.com

https://a.co/d/hJbeyL2

https://www.amazon.com/Plant-based-Wellness-Cookbook-Generations-Cooking/dp/1733967702/ref=sr_1_3?crid=1U4J4U0SZUXUF&dchild=1&keywords=plant+based+wellness+cookbook&qid=1621083696&sprefix=plant+based+well%2Caps%2C173&sr=8-3

 

Nov 11, 2022

Jami Dulaney MD Plant Based Wellness Podcast 409: Exercising with Afib and a SwimRun Recap

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 climbing.  In other words it was a cardiovascular, strength, technique, and mobility challenge.  Spoiler alert; we did not have to use the ace bandage that was required equipment. 

The reason I share my adventures is that I want to share the importance of getting outside and continuing to be active as we get older.  Being mobile means being independent.  I believe that eating a healthy plant based diet and exercising vigorously everyday will lead to a longer health span.  You certainly get better vitamin D from being outside then in a doctor's office waiting on your next refill or procedure.  

Join me on a journey of a healthy active lifestyle.  Check out the website at doctordulaney.com

Email me at jami@doctordulaney.com with questions.

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2797984

Check out our cookbook for everyday recipes

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&pd_rd_i=1733967702&pd_rd_r=b4b3e11f-e7c1-4a71-a571-54903174e969&pd_rd_w=jpaTr&pd_rd_wg=GNibG&pf_rd_p=8f655ecb-bc8c-4750-9088-950aa74d52dd&pf_rd_r=JMDW81JEWW3K2VMA0JND&psc=1&qid=1608320722&sr=1-1-88388c6d-14b8-4f70-90f6-05ac39e80cc0

Oct 28, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 408 with Ann Doescher and Addie Majnaric RDN

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&dchild=1&keywords=plant+based+wellness+cookbook&qid=1621083696&sprefix=plant+based+well%2Caps%2C173&sr=8-3

Oct 21, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 407: Getting Lost

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 territories.  The maize of choices and information can be overwhelming.  Often we fall back to our old ways. 

Tips for plant based survival:

Positive mental attitude toward new foods and new ways of cooking.  

Make changes that begin with familiar foods and change the ingredients to point toward a new healthier direction.

Make mental memories of what works such as go to meals that everyone enjoys and practice them.

Develop a mantra for your goals.  Perhaps a mental checklist of items to avoid.  State or write your goals frequently.

Maintain a sense of humor when things don’t go as planned. 

Email me at jami@doctordulaney.com.  Website: doctordulaney.com

Deep Survival Who Lives, Who Dies, and Why by Laurence Gonzales

Links to studies discussed on maintaining health during cancer therapy and decreasing a future risk of atrial fibrillation.

https://www.jacc.org/doi/10.1016/j.jaccao.2022.07.006

https://www.healio.com/news/cardiology/20221019/higher-bmi-tied-to-early-af-risk-in-young-men

https://cardiovascularbusiness.com/topics/clinical/heart-rhythm/marijuana-meth-cocaine-and-opiates-all-linked-heart-rhythm-issues

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&pd_rd_i=1733967702&pd_rd_r=b4b3e11f-e7c1-4a71-a571-54903174e969&pd_rd_w=jpaTr&pd_rd_wg=GNibG&pf_rd_p=8f655ecb-bc8c-4750-9088-950aa74d52dd&pf_rd_r=JMDW81JEWW3K2VMA0JND&psc=1&qid=1608320722&sr=1-1-88388c6d-14b8-4f70-90f6-05ac39e80cc0

Oct 15, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 406: Thriving on Plant Protein

 

 

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 grains.  Only plants fix nitrogen that are vital to make proteins.  Our gut microbiome is influenced heavily by what we choose to eat.  It is also at the command center or our immune system.  Fiber is needed to select a gut microbiome that is the healthiest.  We all agree that excessive energy intake or excessive calories are at the root of most diseases secondary to metabolic waste accumulation. Movement and lifting heavy things are the key to muscle and bone building.  Fruits, vegetables, and whole grains contain all the macronutrients.  Only the percentages change.  Our bodies are very good at recycling and manufacturing what it needs without specific percentages at each meal.  There is no natural food that is only one macronutrient and there is no one metabolic process that stands alone in the body without affecting another.  Eat the rainbow and focus on minimally processed whole foods.  You body will thank you.    

If you have questions email me at jami@doctordulaney.com

Website:doctordulaney.com

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&pd_rd_i=1733967702&pd_rd_r=b4b3e11f-e7c1-4a71-a571-54903174e969&pd_rd_w=jpaTr&pd_rd_wg=GNibG&pf_rd_p=8f655ecb-bc8c-4750-9088-950aa74d52dd&pf_rd_r=JMDW81JEWW3K2VMA0JND&psc=1&qid=1608320722&sr=1-1-88388c6d-14b8-4f70-90f6-05ac39e80cc0

Oct 3, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 405: Hurricane Ian

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 prepare their minds and bodies to face life’s challenges through plant based nutrition and movement.

Email me at Jami@doctordulaney.com and Addie@doctordulaney.com for additional questions and information on our practice. Visit the website at doctordulaney.com where you can find out how to get a monthly newsletter or join the practice. 

Thank you for listening.

Sep 23, 2022

Jami Dulaney MD Plant Based Podcast Episode 404 with Christopher McDougall

 

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. 

 

A few of my favorite quotes from Running with Sherman;

“Flower was pushing me to try something I would never have done on my own, compete”

 “Your brain may not remember, but your body will never forget that animals have guarded us since the Stone Age”… E.O. Wilson, Harvard.

 

Email me at jami@doctordulaney.com with questions.  Visit the website at doctordulaney.com for more information on how we can help you reach your health and fitness goals. 

 

Thanks for listening.

 

 

https://www.penguinrandomhouse.com/books/717120/born-to-run-2-by-christopher-mcdougall-and-eric-orton/?ref=PRH9501E2E1E407&aid=26436&linkid=PRH9501E2E1E407

 

https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189/ref=sr_1_1?crid=9T3G69BJ12NR&keywords=born+to+run+by+christopher+mcdougall&qid=1663941755&sprefix=born+to+run%2Caps%2C103&sr=8-1

 

https://borntorun.world/sweepstakes/

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&pd_rd_i=1733967702&pd_rd_r=b4b3e11f-e7c1-4a71-a571-54903174e969&pd_rd_w=jpaTr&pd_rd_wg=GNibG&pf_rd_p=8f655ecb-bc8c-4750-9088-950aa74d52dd&pf_rd_r=JMDW81JEWW3K2VMA0JND&psc=1&qid=1608320722&sr=1-1-88388c6d-14b8-4f70-90f6-05ac39e80cc0

Sep 16, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 404: Consistency and Iron intake with a Plant Based Diet

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 you fluent enough in your exercise regimen or nutrition to trouble shoot complicated days when your routine is disrupted?

 

Are you worried about getting enough nutrients?  Remember the best nutrients come from whole foods not synthetic additive.  Plant based nutrient density is achieved by eating the rainbow and eating a diverse assortment of fruits, vegetables and whole grains.  Enjoy each meal visually and gastronomically.   Thanks for listening.

Email me at jami@doctordulaney.com with questions

Website:doctordulaney.com

 

https://www.tropicalpermaculture.com/pigeon-pea.html

https://www.copperh2o.com/blogs/blog/ultimate-guide-to-foods-with-copper

https://www.amazon.com/Plant-based-Wellness-Cookbook-Generations-Cooking/dp/1733967702/ref=sr_1_3?crid=1U4J4U0SZUXUF&dchild=1&keywords=plant+based+wellness+cookbook&qid=1621083696&sprefix=plant+based+well%2Caps%2C173&sr=8-3

 

Sep 9, 2022

Jami Dulaney MD Plant Based Wellness Podcast Episode 403 with Ginny MacColl

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.ee/ginnymaccoll

Instagram: Ginnymccoll

 

My website: doctordulaney.com

Email with questions to jami@doctordulaney.com

 

Sep 2, 2022

Jami Dulaney MD Plant Based Wellness Podcast:Vegan Kids, Steps and Broccoli.

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?  We will discuss this and more.

Can you walk off diabetes?  If so how much do you have to walk.  How should we measure our activities.  Is more better? 

I hope you find this episode interesting.  Email me at jami@doctordulaney.com with questions.  

website: doctordulaney.com

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6224870/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8777706/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844153/

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&pd_rd_i=1733967702&pd_rd_r=b4b3e11f-e7c1-4a71-a571-54903174e969&pd_rd_w=jpaTr&pd_rd_wg=GNibG&pf_rd_p=8f655ecb-bc8c-4750-9088-950aa74d52dd&pf_rd_r=JMDW81JEWW3K2VMA0JND&psc=1&qid=1608320722&sr=1-1-88388c6d-14b8-4f70-90f6-05ac39e80cc0

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