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.
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?
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