Jami Dulaney MD Wellness Podcast

Welcome! and Thank you for listening.  

Another year has come and gone.  I hope it was a good one.  There is always something to learn.  It is a great time to make plans for the New Year.  

I have hope for a healthier future.  I believe this can only be accomplished by improved awareness of the role of nutrition and exercise on our own individual health.  There are no side effects from eating a healthy plant based diet.  Are you new to this lifestyle?  Then eat more fruits and vegetables at each meal.  Vote with your dollars supporting food stores that provide organic vegetables and fruit.  Support them by purchasing your paper products and other staples there as well.  That is what ultimately keeps a grocery store in business.  Your health starts with you, and as you eat better and feel better, you will loose the fear of the next potential health threat be it heart disease or infectious agents.  Our bodies have an amazing capacity to withstand stress and challenges if they are fueled by healthy fruit and vegetables.  

Burl Ives sang about Silver and Gold.  How do you measure it's worth? I would say health is the ultimate Christmas Present.  It cannot be purchased with Silver and Gold, but it can be obtained by living simply, eating the colors of the rainbow and moving your body.  

Merry Christmas, Happy Holidays, and a Happy Healthy New Year!

Thank you for listening to my podcast.  I am grateful and love hearing from listeners.  You can email me at [email protected].  

You can learn more about our practice at doctordulaney.com

Want some easy family recipes.  Check out our cookbook

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

Welcome! and Thank you for listening. 

There are many variations on plant based nutrition.  In this episode we will discuss the merit of a diet predominately of raw fruit and vegetables. We will discuss all the controversies around grains and fruit as well as making each day just a little bit better nutritionally.   

80 10 10 are numbers we all hear about, but the first to coin the phrase for Plant Based Nutrition was Dr. Douglas Graham.  The numbers represent the percentages of macronutrients in the raw nutrition profile many plant based physicians recommend.  80 percent carbohydrate, 10 percent protein, and 10 percent fat.  Dr. Graham and I will discuss the merits of eating those raw with minimal processing.  Good news! The food can be purchased all in the produce section.  

This interviews discusses a few pearls of good health.  

1. Eat more raw fruits and vegetables.  

2. Eat and move to achieve your desired outcome. 

Dr. Graham is the author of not only the 80/10/10 Diet but multiple other including Nutrition and Athletic Performance.  Check out his website for the many books as well as upcoming retreats that he is conducting in Costa Rica.

https://foodnsport.com/index.php

Instagram: drdouggraham

Facebook: drdouglasgraham

Email me with question at [email protected]

doctordulaney.com

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

Welcome! and Thank you for listening. 

There are many variations on plant based nutrition.  In this episode we will discuss the merit of a diet predominately of raw fruit and vegetables. We will discuss all the controversies around grains and fruit as well as making each day just a little bit better nutritionally.   

80 10 10 are numbers we all hear about, but the first to coin the phrase for Plant Based Nutrition was Dr. Douglas Graham.  The numbers represent the percentages of macronutrients in the raw nutrition profile many plant based physicians recommend.  80 percent carbohydrate, 10 percent protein, and 10 percent fat.  Dr. Graham and I will discuss the merits of eating those raw with minimal processing.  Good news! The food can be purchased all in the produce section.  

This interviews discusses a few pearls of good health.  

1. Eat more raw fruits and vegetables.  

2. Eat and move to achieve your desired outcome. 

Dr. Graham is the author of not only the 80/10/10 Diet but multiple other including Nutrition and Athletic Performance.  Check out his website for the many books as well as upcoming retreats that he is conducting in Costa Rica.

https://foodnsport.com/index.php

Instagram: drdouggraham

Facebook: drdouglasgraham

Email me with question at [email protected]

doctordulaney.com

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

Welcome! and Thank you for listening.  

I completed the California International Marathon for the 5th time this past weekend.  It was not my worst time or my best time.  Marathons are a lot like life.  I seem to learn more when things don't go as well as I would like than if they go smooth.  In fact, when they go smooth, I want more.  When things are more difficult, I adapt and learn to be more mindful.  Such was the case with this race, as I shall share. 

Nutrition plans and plans to improve health and reverse lifestyle diseases are very similar.  When you accept good enough or moderation, you will most likely fall short of your goals.  Taking a hard look at your plans and efforts can be a little uncomfortable.  It is easy to "give in" or "give up" on the notion of accomplishing your goal.  It's too hard or it's not for me are easy excuses to get your feet out of the effort fire.  

I learned that my race needs to be tailored to my training, and not to my wish for a certain outcome.  In order to get a better outcome, I need to have a better training plan and stick with it.  

If you would like help with a nutrition or exercise training plan or a plan to reverse lifestyle disease, check out our website at doctordulaney.com or email me with questions at [email protected].  

Our cookbook makes a great stocking stuffer and contains a lot of good Holiday dishes.  Link to purchase is listed below.

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

Welcome! and Thank you for listening. 

 

The holiday season is upon us.  Many of us have traditions that involve high calorie meals.  It is easy and very common this time of year to just chuck our nutrition and “enjoy” the holidays.  This comes at the expense of weight gain and worsening of lifestyle diseases. 

Don’t give up! Take it one party and event at a time.  Compare where you are this year versus last year.  Can you make some improvements in your holiday season?  Going to a party? Bring a dish to share.  And I do not mean a vegetable plate.  Make something and present it so everyone will want to try it.  This give you confidence and credence to your lifestyle choices.  Plan exercise activities for the rest of the year.   A jingle bell run or a New Year’s 5 K. 

We all recognize that exercise improves cardiovascular function.  Did you know it also improves your immune system?  Every day is a chance to do better.  There is no need to put off health until the New Year.   Enjoy your health every day of the year and every season. 

Check out our website at doctordulaney.com for information how we can help you become healthier each day. 

Email me at [email protected] with questions. 

 

 

https://chicago.suntimes.com/2021/11/25/22777305/chili-peppers-heart-health-eating-well-nutrition

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8558095/

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

Welcome! and Thank you for listening. 

 

“Don’t eat sugar”.  “I gave up carbs.” “Sugar feeds cancer.”  What does that mean?  Sugar is a disaccharide of glucose and fructose.  It sounds like the sugar in fruit.  Starch is long chains of sugar.  Most people say potatoes and grains are starches.  But are potatoes only starch? 

That is where the confusion begins.  Most macronutrients as well as micronutrients rarely exist alone.  They are associated or bound to a variety of other macro or micro nutrients.  Meat is typically protein and fat.  Potatoes are carbohydrate and protein predominately. Apples are mainly carbohydrate with a little protein and fiber and micronutrients. 

Does the sugar in an apple cause cancer the same way as the sugar in a sweet tart?  Is the fat in nuts healthy? 

It is never as it seems.  We all like the idea of looking at the whole being yet we look for simple solutions. The short answer is stay minimal and unprocessed.  Go for the least amount of metabolic waste and the maximal amount of nutrition.  I hope to clarify in this episode. 

Thanks for listening. 

P.S. running won’t hurt your knees. And keep listening at the end of the podcast. There is something fun.

 

Email me at [email protected]

Learn more about our practice and sign up for our newsletter at 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

 

https://pubmed.ncbi.nlm.nih.gov/34478518/

Welcome! and Thank you for listening. 

People like us do things like this…Seth Godin

We did the Odyssey Swim Run Austin last weekend, and I will be giving you our race report.  Spoiler alert: IT WAS GREAT!

Why were there not more people in the 50-70 age group there?  Why is my local pool empty at 6:30 am for lap swimming?  Who put the bulletin out that we were meant to sit inside and melt after kids went off to high school and college? Who doesn’t want to run with their grandkids in a 5K or ultra?

It is the story we tell ourselves that sets limits on life.  We don’t associate the steak dinner with arthritis and cancer.  Just a little indulgence could not cause much harm.   Tell that to your gut microbes.  A marshmallow sized piece of toxin doesn’t sound like much to a 170-pound man.  But that marshmallow sized toxin is becoming bigger when you feed it to a mouse and even bigger when you feed it to a bacterium that has a lot to say about your immune function and overall inflammatory health. 

What is your story?  People like you do what things like this.  Your choice, and there are many.

 I believe you get to choose what path that is right for you.  You get to take responsibility.  That should never be taken away in any life decision.  But, remember, there are many choices and opportunities to be active all of your days.  People like us do things like this.  Thanks for listening.

Email question to [email protected]

doctordulaney.com

https://www.odysseyswimrun.com/austin

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

Welcome! and Thank you for listening.

 This podcast features Harvey Lewis III, a very accomplished ultra runner, plant based eater and inspirational man. 

He has run the Badwater 135 mile ultra 10 times winning the race in 2014 and 2021.  He is a schoolteacher by day and has been commuting to work under human power for over 6 years. It is his goal to spread the word of health through plant based nutrition and running.   

We discuss his training and mental preparation as well as his plant based philosophy.  I was very interested in his metabolism, and how he can absorb enough calories to maintain his running.  How does he run 354 miles and then return to running in just a few days without soreness or injury?  What is his “why” for running so long?  We tackle these and many more topics today.  I hope you enjoy my chat with Harvey. 

If you have questions, please email me at [email protected].  

Check out our practice at doctordulaney.com

 

https://www.roadid.com/pages/likeharveylikeson?gclid=Cj0KCQjwlOmLBhCHARIsAGiJg7n_VZ63C6tVjgxiFHFj91hgFEzubMH7_VxY7zMuUTh5y_pBmepejIMaAoRCEALw_wcB

https://www.bigsbackyardultra.com/

https://www.badwater.com/

https://www.instagram.com/harveylewisultrarunner/?hl=en

https://www.superiorfalltrailrace.com/

http://flyingpigmarathon.com

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

Welcome! and Thank you for listening.  Life is a journey as “they” say, and it rarely goes as we imagine.  Perhaps those jolt-like twists and turns can be an awakening to a new and better path.  Today’s guest, Ali Jahn, experienced some life changing events that led her to a path of optimism and action.  Having a diagnosis of breast cancer certainly makes one examine one’s own mortality.  But for Ali, it was an opportunity to learn and strive for a healthier future. 

October is breast cancer awareness month.  Instead of giving a few dollars here and there to fight for a cure, I challenge you to look at your own health, and see if you can change your risk factors for breast cancer.  While doing that, you will also change your risk for other cancers, heart disease, improve your immune function and improve your musculoskeletal health.  Is your body mass index or BMI normal? Do you exercise 2.5 to 5 hours a week at a moderate intensity or 2.5 hours at a vigorous intensity?  Are you eating a plant-based diet that is unprocessed, colorful, and mostly organic? What is your alcohol consumption? Can you decrease your environmental toxins such as self-care products, pesticides, household chemicals? 

I hope you enjoy my conversation with Ali, and have a healthy, hopeful, and active life. 

Thank you for listening.

Email me at [email protected] with questions. 

Check out how you can be a part of our team at doctordulaney.com

 

https://pubmed.ncbi.nlm.nih.gov/32239145/

 

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-74

 

https://www.hamama.com/products/hamama-grow-kit-and-bamboo-frame-2?variant=32043443552389¤cy=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&utm_campaign=gs-2021-06-09&utm_source=google&utm_medium=smart_campaign&gclid=CjwKCAjwwsmLBhACEiwANq-tXOlinSN1j7pQuRG0u6CAriQhNxHVHQfeJCd2XFawprPTBX4lThG4SxoCzegQAvD_BwE

 

 

 

Ally’s Black Bean Power Bars

I have fantastic energy when I eat these babies!

Ingredients for about 24 bars

2 cups rolled oats1 cup walnuts1 cup black beans (cooked)1 cup currents2 teaspoons cinnamon1 teaspoon turmeric3 Tablespoons ground flax seed3 Tablespoons chia seedsGround pepper1⁄4 cup soy milk (adjust as necessary) 1⁄4 cup maple syrupJuice and zest of 2 limes

Directions

Mix all ingredients in Cuisinart (dry ingredients first)

Bake in parchment lined Pyrex dish at 375 degrees for 20 minutes.

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

Welcome! and Thank you for listening.

 

How many people blame their orthopedic problems on adolescent injuries?  According to the CDC about 58.5 million adults have arthritis.  43.9% of those people report that it is an activity limiter. 

50% of those greater than age 65 are unable to work or are disabled because of arthritis.  51% classify their health as poor.  Over half of these people have BMIs that are classified as obese.  Are all of these people suffering from overuse or traumatic injuries?  Why do adolescent injuries only begin to show up in the 5th or 6th decade of life? 

Osteoarthritis was once thought of as overuse or traumatic in etiology.  However, there is a large inflammatory component if examined at the cellular level. 

I believe the medical community has done another great disservice by promoting a similar dialogue of hopelessness.  It is damaged and will never be the same.  It will always hurt.  You can take this pain medication to ease the symptoms.  By the way there are side effects.  We have a medication for those.  Move if you can.  Oh, by the way here are some special shoes and a brace that will help.  It was probably caused by playing sports or carrying heavy objects so avoid those things.  What?????????

Let’s change the channel, shall we?  What happens to a door that is never opened?  It freezes shut.  The hinges rust, the pant fades, and the wood rots.  The wood that was once a vibrant tree supplied with nutrients by the roots and sun.  The metal hinges that were once minerals in the earth have been exposed to the elements and degrade.  Perhaps if we take the inflammatory foods off our plate, and move our bodies, we can keep the most wonderful moving object ever to roam the planet free from pain and destruction for many more years. 

I hope you enjoy the podcast.  Thank you for listening. 

Check our website at doctordulaney.com to learn more.  Email me at [email protected]

 

 

https://www.cdc.gov/mmwr/volumes/70/wr/pdfs/mm7040a2-H.pdf

https://www.sciencedirect.com/science/article/abs/pii/S0269749121016031

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