RECIPE: Greek Salad

Whether you are a performance athlete, a single mom, or a celebrity squeezing into a cocktail dress, a keto-genic diet WORKS.  I’m believer in sustainable healthy eating, not miserable, rigid, impossible diets.  But I love the science behind a keto-genic diet. Read Eat Bacon Don’t Jog  , to really understand and commit to the program, but, basically explains why we’re all fat, tired and angry. And why eating sugar makes us crave more sugar.   Fat fills us up, so we shouldn’t avoid it.  It’s carbs that are making us fat and sick.

Eating only real foods is something I’m evangelical about.  Eating a plant based diet is also something I also believe strongly.  So the high fat and animal protein of the keto-genic diet seemed counterintuitive initially. But this recipe is plant-based, keto-genic, and delicious!

Double or triple the recipe and eat all week!

In a large, glass container combine:

1 package (~ 1 cup) feta cheese crumbles or cubes or 1 small sleeve of goat cheese)

1 cup grape tomatoes, halved; or sliced large tomatoes

1 organic cucumber, sliced and quartered (peeled if you have the time / prefer it)

1/4 red onion, sliced

1/4 cup olive oil

1/4 cup balsamic vinegar *

optional  handful salami or black olives, chopped

pinch of sea salt and/or black pepper to taste


*for more keto-genic recipe, sub balsamic vinegar for more olive oil and perhaps a wee splash of balsamic

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. 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 participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. 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. 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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