Are You Turning Your Salad into Junk Food?

Here’s a good way to wreck your diet, without even realizing it.

Picture this: You’re standing in your kitchen over a bowl of crisp, organic greens… You add some sliced tomato, throw in some chopped broccoli, sprinkle in dried cranberries and top it off with grilled, free-range chicken…

…and then drown it with an artery-clogging, belly-bulging goop… also known as commercial salad dressing.

You see, salad dressing is a wolf in sheep’s clothing.

No one expects it, but look beyond those natural-looking labels and the deceptive advertising and you have a “diet killer” in a bottle.

Hiding behind the tiny portion of heart-healthy olive oil is a slew of other oils… cheap, low-quality oils (primarily soybean oil) turned nutritionally useless by high-temperature processing.

Even worse, this heating process causes the formation of a dangerous form of trans fat… and it’s NOT listed on the label.

And here you are thinking you bought a “natural” salad dressing. The problem is the word “natural” doesn’t have a specific, legal definition and can be used to describe just about anything. I will dive into this at a later date.

And that’s not all… In addition to the trans fats, you also have preservatives, stabilizers, artificial flavors, artificial colors, and usually a ton of high-fructose corn syrup.

Combined, these all lead to inflammation… which is the absolute enemy of effective weight loss.

The solution to this madness is simple: Make your own.

People shy away from making their own salad dressing because they think it’s too time consuming or just too fancy.

Not true.

You can whip up a delicious, fresh-tasting salad dressing in under two minutes:

Basic Vinaigrette: Just remember “3 to 1” for making a simple vinaigrette. Use 3 parts extra-virgin olive oil to 1 part vinegar. For example: 3/4 cup oil to 1/4 cup vinegar. You can use balsamic vinegar, white wine vinegar, or apple cider vinegar if you want to increase the health benefits.. Add some sea salt and ground black pepper to taste. You can spice it up by adding a tablespoon of dijon mustard.

Lemon Vinaigrette: This is a great-tasting option, especially for darker greens like arugula… it has a clean, fresh flavor with a lemon zing. You need 1/4 cup of freshly squeezed lemon juice (about 2 lemons), and 1/2 cup of quality olive oil. Put both into a mixing bowl and whisk together. Add salt and pepper.

Chive Dressing: Ok, this might take more than two minutes but it’s worth it: Simply throw: 1/3 cup olive oil juice of one half lemon, 1/4 tsp fine Himalayan sea salt, 1/4 avocado, 4 tbsp filtered water, and 2 tbsp chopped fresh chives into a blender until it is creamy. This is delicious and healthy.

I hope you enjoyed the recipes and the article.

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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  1. I am a hypothyroidism sufferer. Loosing weight is next to impossible.
    What should I do to loose weight?

    • Dr. Steve Sisskind

      Hi Tamara,

      Thank you for writing in and for posting your concerns with us! I completely understand your concerns and do encourage you to work with your doctor for treatment to help eliminate those symptoms. With treatment, your thyroid will work with you instead of against you as you pursue a healthy weight. Fixing a sick thyroid often relieves many of the symptoms of hypothyroidism and it can help rev up your metabolism; however, thyroid medicine will not melt off your excess pounds by itself. Along with treatment, the best and fastest way to help improve your metabolism is through exercise and healthy food choices. A slow steady approach to weight loss is best, focusing on losing 1-2 lbs per week. Making healthy choices combined with thyroid treatment can help remove the barriers that blocked your success in the past. Hope this helps! make it a healthy day!

    • I leave out breads, cakes, pasta, rice and have a half plate of vegetables with my food at lunchtime. I consume about two 1.5 liters of water during the day and have a fruit or two before 5:am for my supper.

  2. Is it possible to buy realdose weight formula no. 1 in Australia? I live in Australia.
    Many thanks!

    • Dr. Steve Sisskind

      Hi Krystin,

      Thank you for writing in and for sharing your concerns with us! We currently do not have an outlet in Australia but we do ship to your area. You can place your order by visiting our online store at:

      Hope this helps! Make it a healthy day!

      • Hi Dr im from nairobi kenya and i have been reading your emails nutrition healthy eating.
        Im therefore asking howi can get a detailed manure which i can read and follow.thank you

      • Dr. Steve Sisskind

        Hi Monica,

        Thank you for writing in and for sharing your concerns with us! Our Fat Loss Fast Start Program comes free with your RealDose Weight Loss Formula NO. 1 purchase. To know more, please click on the link below.

        I hope you enjoy our other articles, Monica and make it a healthy day!

  3. Hi Steve, I am diabetic (Type 2) I am on Diabex to control my blood sugars. The question is – can I mix your weight loss pills with my medication. I have lost 30 kg in 4 years on my own, but have come to a stand still now. I weigh 59 kg and am 5 foot in height. I would like to loose another 5 kg.

    • Dr. Steve Sisskind

      Hi Rose,

      Thank you for writing in and for sharing your concerns with us! Congratulations on the amazing weight loss! Dropping 30 kgs in 4 years is a testament to your commitment and we applaud your efforts. There are a few suggestions I can share, that I hope will help get you started. In theory, working out in combination with limiting your daily calorie intake should result in weight loss. However, there are many reasons why you still might not lose weight even though you are following these guidelines. You should adjust your calorie intake higher or lower depending on your current weight and goal, you should also begin working out with more intensity or a longer duration, or maybe it’s time to try a different type of workout.

      About the product, RealDose Weight Loss Formula No.1 can be taken in tandem with most medications, including those commonly prescribed for Diabetes and High Blood Pressure. However, I do suggest that you first speak with your personal doctor before getting started. The reason being, while we are confident that our products are all natural and safe, we have no sure way of knowing how each individual will react to both our Formula and their medications. By speaking with your doctor, you will not only be advised of possible interactions but also able to safely lose the weight. Hope this helps! Make it a healthy day!

  4. Thank you for the recipes. I will have to try them. I am on a weight loss plateau and maybe the salad dressing is part of the culprit. I have lost about 22 pounds and lose 2 than gain back. Not sure what I’m doing or not doing. Still exercising, having a good amount of veggies. Just getting over serious allergy problem with probable sinus infection and drinking lots of tea with honey – maybe that is it. Hope to be back on the weight loss train with less than 10 pounds to lose.

    • Dr. Steve Sisskind

      Hi JW,

      Thank you for writing in and for sharing your concerns with us! I completely understand what you mean and if you have been following the same healthy regimen for a few months, a temporary stall will likely happen. The reason being, your body has adapted, and adapted well, to the changes you have made and has since stopped burning extra calories. A good way to get back into the groove of things would be to change your exercise routine and add a few new exercises into your set. The new set of exercises will cause your body to exert more force as well as recondition your muscles. In turn, this will lead to a spike in your metabolic rate and make you burn extra calories anew. I hope this helps! Make it a healthy day!

  5. Just to add — I bake the salmon, or tilapia, or chicken breast, etc.— seasoned with the appropriate variety of salt free Mrs. Dash —-and I sprinkle the greens with some turmeric and with the salad, some pieces of avocado and/or some chopped almonds , or sometimes for a change of pace for lunch, a half of an avocado (watch the calories) with the center filled with extra virgin olive oil (always the cold pressed kind) — I got away from salad “dressings” — creams — some time ago

    • Dr. Steve Sisskind

      Hi Robert,

      Thank you for writing in and for sharing! I’ll be sure to write all this down and let you know how it goes! Thanks again and make it a healthy day!

  6. I just use extra virgin olive oil —- 2 to 3 tablespoons — that’s all — and for the salad, I will mix a tomato, a medium white onion, and a 1/4 bulb of organic garlic heated in the olive oil and put those items on a combination organic spinach and watercress — sometimes with a steamed egg, with sometimes either a 4oz wild caught red sockeye salmon, sometimes with a 4 oz white, skinless, chicken breast, or sometimes with 4oz tilapia — all with salt free Italian seasoning — this meal sometimes breakfast or sometimes dinner —

    • Dr. Steve Sisskind

      Hi Robert,

      Thank you for sharing your delicious recipe! I love that it is versatile and can be paired with either chicken or fish. My wife thinks we should try it soon. Have a healthy day!

  7. It’s working for me too, Margaret!! I’ve lost 17 lbs already!! 😀

    • Dr. Steve Sisskind

      Hi Jessie,

      Thank you for writing in and for sharing your journey with us! Congratulations on the weight loss! Losing 17 pounds is no easy feat and we applaud your success. I hope to hear more of your progress and never hesitate to let us know of your concerns. We are happy to help! Have a healthy day!

  8. This is the first thing that has helped me lose weight. I have energy, I am happier and already into my smallest size clothes. Believe what they say, it works.

    • Dr. Steve Sisskind

      Hi Margaret,

      Thank you for writing in and for sharing your experience with us! I am delighted that RealDose Weight Loss Formula No.1 has helped make positive changes in your system. I hope this boost gives you the energy and focus to continue with your journey to better health. Hope to hear more of your progress! Have a healthy day!

    • What did you do to lose weight and get to the smaller size exactly?

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