WT 008: Silvana Rangel-Duque on Feeding Our Bodies – and Our Souls – Well

silvanaSilvana Rangel-Duque is the founder and chef at Soul Cocina Triangle, a local plant-based, healthy catering and meal delivery service.

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Here's what I learned (OK, mostly ripped off ūüėČ from her website:

Hailing from a Latin American culture that is centered on community and agriculture, Silvana and Soul Cocina bring you a culinary experience that focuses on hearty, mindful eating.

By bringing together wholesome and nutritious ingredients, she creates unique combinations prepared in traditional ways. Her recipes are characterized by a warm spirit of innovative experimentation; continuously scanning different facets of the earth for new ideas and inspiration.

Putting heart and soul into providing for every type of event, we like to think of ourselves as a part of a wider community that want to live healthy and happy lives.

We chatted about the importance of taking time to cook and savor food, the need to support our local economy, and how to make tamales. Silvana promised us a recipe for collard green wraps, which you can find below.

After we finished recording the interview, we talked business, and started planning some healthy plant-based cooking classes.

Would you like to attend a Silvana-led class and tasting on brunchmaking? If so, contact her via her website. (Ditto if you're interested in her meal delivery service.)

Silvana's Green Collard Wraps

This is a very versatile recipe, as it allows you to fill the wraps with the veggies of your choice.

The first step is to find a good size collard green leaf; the bigger the collard, the bigger the wrap you can make.

Boil water in a sauce pan wide enough to accommodate the entire leaf.

While you wait for the water comes to a boil, fill a large bowl with ice water.

Once the water is boiling, place the collard greens in the boiling water for 1-2 minutes.

Remove the greens and dip them in the ice water for about 5 seconds, to stop the cooking process. (Quick enough  that the water won't turn green.)

Pat them dry and then use a knife to remove as much of the stems as possible.

Once the collards are ready you can start rolling the wraps. The first ingredient for your wraps should always be some sort of spread (you can even use mashed sweet potatoes).

With the collards laying horizontally spread your first ingredient generously.

Then add beans, avocado, and any other veggies you have on hand. Once you have added all your fillings, you can start wrapping the ends, then the center (like rolling a burrito) and the wraps are ready!

Some filing suggestions:

  • Hummus, black beans, cabbage and avocado
  • sweet potatoes, cucumbers, tomatoes and sprouts
  • Baba Ganoush, quinoa, peppers and carrots.

The options are endless!

WT 007: Parul Kharod on Cooking and Eating Real Food

parul-kharodParul Kharod, MS, RD, LDN is a Registered Dietitian and Licensed Nutritionist. She works as a Clinical Dietitian with Outpatient Nutrition Services at WakeMed Cary Hospital in Cary, NC, where she counsels the adult and pediatric population with an integrative approach. She is a frequent contributor for the hospital’s nutrition blog, and also writes a monthly health column for the Raleigh News & Observer.

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She has earned a Certificate of Training in Food Allergies & Intolerances from the Academy of Nutrition and Dietetics. She runs a support group for people with celiac disease and gluten intolerances, which she started in collaboration with the Celiac Disease Foundation.

She grew up in India and has also lived in Kenya and France. Being an avid cook, she is able to help people with making appropriate changes to their diets while still conforming to their cultural preferences.

We spoke about proper nutrition, food allergies, the relationship between diet and mood, and much more. Her views are her own, and do not necessarily represent those of WakeMed Health & Hospitals.

WT 006: Bonnie Cashwell on Restoring Health Through Acupuncture

bonnie-cashwellAcupuncture is one of the first “non-Western” modalities that really rocked the medical literature. After decades of pooh-poohing the notion that little needles could treat disease or reduce pain, Western medicine had to admit that acupuncture could do a lot of things much better than traditional medical care.

It's my pleasure to share with you a conversation I had with Bonnie Cashwell, an acupuncture practitioner here in the Triangle.

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Here's some info on Bonnie, lifted and adapted from Bonnie's website, BalancingAcupuncture.com.

For over a decade prior to becoming a student of Oriental Medicine, Bonnie received acupuncture treatments regularly. She knows firsthand what the medicine can do. Her personal approach to health care has been holistic for many years. It was with this depth of understanding about the body and healing process that she began the transformation of becoming an acupuncturist.

Before returning home to North Carolina she practiced in Denver, CO, where she volunteered with Acupuncture Without Borders after the Aurora theatre shootings. In her practice she incorporates supplements, Chinese herbs, moxibustion, dietary education/coaching and lifestyle changes.

She earned her Master of Science and Oriental Medicine degree from Southwest Acupuncture College in Santa Fe, NM. She is certified as a Diplomate in Oriental Medicine which includes Foundations in Oriental Medicine, Acupuncture with Point Location, Herbology and Biomedicine. This degree allows her to practice qi gong, auricular acupuncture, tui na, acupressure, moxibustion, dietary and lifestyle recommendations.

Since 1996 Bonnie has been a holistic practitioner with focus in the areas of polarity therapy and deep tissue massage.

WT 005: Yah-I and Ma’at Amen of Vegan Flava Caf√©

veganflavacafeYah-I Ausur Tafari Amen and Ma'at Em Mahkheru Amen (pictured here with the energetic Sha'it) opened Vegan Flava Café in August 2015, after years of catering and running a food truck. It's in South Square, Durham, between 15/501 and Target.

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I stopped in for a business lunch on Thursday last, and then immediately called my wife to let her know I was taking her out to dinner at this new place I'd discovered.

The food¬†–¬†yes the food is phenomenal. Healing. Delicious. Different.

But it's the energy, the spirit, the soul of the place that got me back six hours later. That's why I'm including a restaurant in a podcast of healing resources of the Triangle.

On Monday, I shlepped my portable recording studio to Vegan Flava Café and spoke with two of the owners, Yah-I and Ma'at. I hope you'll be as inspired by our conversation as I am.

WT 004: Leigh Johnson on Befriending Our Connective Tissue


Leigh Johnson is a licensed massage and bodywork therapist as well as a certified Pilates, RedCord Active¬ģ, GYROTONIC¬ģ, GYROKINESIS¬ģ and MELT Method¬ģ instructor.

Leigh excels at describing movement in an entertaining and effective manner and has worked with dancers, athletes, expectant mothers, brides to be, and individuals recovering from injury and surgery.

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Leigh’s study of massage therapy has expanded her understanding of the human body and inspired her movement instruction in new ways. Combining movement and massage, she continues to help individuals achieve their goals of fitness, whole body integration and pain-free, active living.

Leigh has been teaching in the triangle area since 2000, and a licensed Massage Therapist since 2012.

I've experienced Leigh's expert teaching in a MELT class. She knows her stuff really well, and can explain it in easy to grasp language. She pays attention to each student in the class, making adjustments and optimizing their practice.

Plus, she's fun, with a wicked sense of humor.

But more important for our purposes here, the MELT Method is one of the most efficiacious modalities for dealing with pain, restriction, and overall “crankiness” that medicine has discovered or studied.

So before you go down an orthopedic rabbit hole to escape from your pain, give a listen to this Well Talk episode with Leigh Johnson. And then, if you're curious, check out her schedule of local classes and try one for yourself.

Leigh's website: MetaFormMovement.com

More on the MELT Method: MeltMethod.com

WT 003: Jonathan Sheline, MD: Clinical Medicine in Pursuit of Community Health

Jonathan Sheline, MDJonathan Sheline, MD, practices family medicine at the Integrative Medicine clinic in Durham, NC.

Guided by a lifelong commitment to public health, a graduate degree in Epidemiology from Harvard, and formative experiences in the power of medicine to foster community wellbeing in Niger in West Africa, Sheline is constantly evolving his practice to lead his patients to wellness, rather than simply management of chronic disease.

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Noting that doctors receive very poor education on the subject of nutrition in medical school, Sheline studied the literature for himself and was shocked at the weight and strength of the evidence linking a diet high in processed foods and animal products to many of our most common diseases.

More and more, Sheline is incorporating dietary excellence Рspecifically a whole foods, plant-based diet Рinto his recommendations and treatment protocols.

In our interview, we discuss his time in Africa, how that inspired him to practice medicine in a particular way, and how his practice has changed and grown as Sheline has remained open to new ways of thinking.

You can find him at IntegrativePhysiciansPC.com, and telephonically at 919-403-8600.

WT 002: Stewart Walker: Therapeutic Bodywork for Pain Reduction

wt-stewart-walkerStewart Walker first got into massage as a UNC student in the 1970s.

With 40 years of experience under his belt, he's studied and practiced a lot of hands-on bodywork over the years.

His specialty is Taut Band Therapy, which he developed to relieve and release many muscular pains, including trigger points, tendon attachment sites, and taut bands.

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Taut Band Therapy is based on the Trigger Point work of Janet Travell. Stewart's own methodology is distinguished by thorough assessments and treatment utilizing slow, deliberate pressure and movement.

The goals of this therapy include pain reduction, increased range of motion, and restoration of the muscle's full functional strength.

In our interview, we discuss the theory and practice of Taut Band Therapy, when treating muscles can and can't resolve pain, and how people can prevent pain from developing through simple yet powerful movement and lifestyle strategies.

You can find Stewart online at Wholistic Health Studio NC and Taut Band Therapy, and can reach him telephonically at 919.489.5355.