Did you and your waistline survive the Fourth of July celebrating!? Time to jumpstart your healthy recovery week, right?

The is the perfect in-a-rush-but-still-want-to-eat-something-healthy-lunch!

It’s almost too simple to post.  But I like to be reminded that life CAN BE SIMPLE. Things don’t have to always be a production.

You don’t have to have a picture perfect menu/meal/offering.  We eat to live and nourish, so give yourself a break and your body something simple.

photo 1

Use whatever your favorite veggies are, whats in the veggie drawer, what organic veggies are on sale and spice it up however you like.

I had LARGE spinach leaves that a client and friend shared with me from her CSA. But you could use any edible large leaf (collard, chard, kale, butter leaf ,etc)

slice 1/4 of a yellow  pepper long ways (or red or orange pepper or cucumber, celery, carrots, etc)

smear 2 heaping tablespoons of humus (preservative-free of course) atop

sprinkle with paprika, oregano, pepper or sunflower seeds (optional) (I actually put arugula in mine for a peppery taste)

Roll up and Enjoy!

photo 2



  1. Thanks for the “simple” reminder. I have seen others suggest collards for wraps, too. Have you tried collards as a wrap? I have some in my garden, and I just can’t bring myself to try them in a wrap. I really should, but I’m afraid the taste will be too strong or the leaves too tough. I will try to get over this and “just go do it.”

    1. Collards are a great (obviously nutritionally dense) way to make a wrap.
      If you don’t mind the extra step of dropping them in boiling water for 10 seconds to soften them, try that. But I ve had them as a wrap at the farmers market with some really flavorful insides, and you don’t even notice them. (Plus a sturdy collard holds together quite well!)


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Well & Balanced Health

Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center caring for children with special needs. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has treated patients with Operation Smile in remote Russia. She's had thousands of patients and clients in the US, New Zealand, Kenya and beyond . Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Dr. Madeleine Was the Medial Officer for Skincare 20/20 and has worked for over 10 years with one of the Worlds Largest Medical Groups. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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