Lemon Oil Dressing

This is the dressing that keeps me from craving sweets.  I love salad, but picking a non-carb dressing can be tricky.  Store bought dressings tend to contain soybean oil as their first ingredient. Then usually most of them have too many carbs or too much sodium.  So now, I make my own.

My salad usually has baby romaine lettuce, 1/2 Roma tomato, 1/4 avocado, handful of sunflower seeds, and shredded carrots.  Occasionally, I add pepper jack cheese.

I like to make a dressing with 1/4 cup fresh squeezed lemon and 3/4 cup Extra Virgin Olive Oil.  I add 1/4 tsp basil, 1/4 tsp minced garlic,sprinkle of sea salt, sprinkle of onion powder and 1/2 packet of Splenda Naturals (stevia and erythritol)

Shake well.  I refrigerate this for later use.  It seems to be better when it is cold.



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The 1st Day of My Intermittent Fast

Woke up at 8:22 a.m. Sunday morning March 31

Plan to drink 2 liters of water and walk at least 6000 steps …aiming for 10,000

I was very mindful of my plan to do a 16 hour fast today.  Or as they say in the fasting world,  16/8 schedule.

Thomas DeLauer of 6 Pack Abs says that I should end my fast with a high glycemic meal.  I didn’t see that on YouTube until after my first meal today.

My first meal is at 12 pm (noon) today..  I stopped my meals yesterday at 8 pm.  I went to Mojitos with some friends.  Unfortunately, I ate quite a bit of food including guacamole, churros and veggie empanadas plus some vodka with cranberry juice.  Then at home I had some popcorn smothered with butter.

Yeah, I packed on 2.5 lbs instantly to see if I could lose the 2.5 lbs instantly with intermittent fasting.  This will be helpful for my Always Eating Out lifestyle!

At 12pm – Noon, at the end of my 16 hours from sleeping and waiting until noon to eat, my stomach was cramping a little. And I was ravenous.  But that is probably because I normally eat by 9 am.


DeLauer says we should have a high-glycemic meal after our fast.  No problem! Didn’t know, so I didn’t do it today

Today I broke my fast at 12: 26 pm with –

Salad (baby romaine, roma tomatoes, shredded carrots, and 1/4 avocado with sunflower seeds)  with this blog’s balsamic dressing.  Also a Sourdough/Pepperjack grilled sandwich with a cup of coffee.

While I was fasting I only had Aquafina water and black coffee.

at 2:45 pm  I don’t feel hungry!

1 bowl of broccoli soup… which the recipe is on this site as well.

For dinner I had BBQ ground chicken patty.  Salad with Honey Mustard dressing and 1 slice of Sourdough with butter on it.

I also had 2 ounces of dark chocolate bar.  Need my magnesium! lol

I don’t think it was that hard and actually I stopped eating around 6:15!

DeLauer says that you should only fast 3-5 times a week or you may lower your metabolic rate.  I’m ok with that.

But, I plan to do it again tomorrow!





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Low Carb English Muffin


Well, this is my take on the low carb English muffin.  I think it tastes alot like bread.  But because of the egg… sometimes people don’t get it right.  I would say…practice separating the egg with the shell… or just break it in a separate bowl and extract the yolk.  No worries!

You can use a small Pyrex storage container for this… or a large ramekin.  In any case this is what you will need.


1 TBSP  of real butter

3 TBSP of almond flour

1 egg white

1/4 tsp of baking powder

pinch of sea salt



Melt your butter in the pyrex container.   Coat the bottom of the container with the butter so your muffin won’t stick.

Next add the almond flour,  baking powder and pinch of salt.  Whip in the egg white.  Just take the spoon and fish that yolk out when you break it.  No worries, this is not a souffle!

Next we place this mixture in the microwave oven for 90 seconds or 1:30 as my microwave displays.  It should puff up and then fall.

It will be hot to handle, so let it cool a few seconds.  Then as soon as you can pick it up, fork that muffin out of there.

Let it cool before toasting…  🙂  And be careful how long you toast it… it will burn up faster than toast.  So use a low setting.

I always toast mine … butter it, cream cheese it and sometimes add natural peanut butter or almond butter.

I also use these to make a grilled cheese! Oh yeah! Enjoy!  Let me know how it works for you by commenting below.







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Low Carb Broccoli Soup


I love this soup.  It is so smooth and creamy if you run it through the processor.

The Ingredients:

1 16 ounce bag of frozen broccoli

1 TBSP  low sodium Siracha sauce (from the latin food section)

1 Cup of water

4 Cups of unsalted organic chicken broth

3 TBSPs of unsalted butter

1 onion

1/2 tsp of sea salt

1 tsp of Sage

1 avocado

1 can of coconut milk (full fat) or 1 cup of cream



Cook the chopped onions in the 3TBSPs of butter.  Add in the spices.  Cook the broccoli in the broth and water.   Add the onions when they are translucent.  Also add the coconut milk and the chopped avocado.

Cook until the broccoli and avocado disintegrate.

Then cool off so that it can be blended in the blender or food processor.





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Balsalmic Vinaigrette Dressing

This is pretty easy to  make.  The biggest problem is finding a jar with a top.  I would suggest getting rid of that old taco sauce in that jar in the fridge.


You just add these 3 ingredients to your jar:


3/4 cup Extra Virgin Olive Oil

1/4 cup of Balsalmic Vinegar

1 packet of Stevia that is pure… no dextrose added



Then shake it up.

You can put the left over dressing in the fridge.  It will keep for a few days!

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Dismount Day

The hardest part about a fast is the next day.  If done wrong you could easily gain back a pound.  How upsetting is that?

I always start off the Dismount Day with an easy protein… ground chicken.

6000 steps and 2 liters of water thru the day but before 7.



coffee with half and half and 2 tsps of coconut sugar

Chocolate or regular Cheerios and almond/coconut milk covered with pumpkin seeds



a big balsamic vinaigrette salad with tomatoes, shredded carrots, avocado, baby romaine and raw sunflower seeds (bake them if you like them crispy)



2 Wasa Sourdough Crackers with1 slice of pepperjack or swiss cheese halved to cover both crackers

or Chobani greek yogurt with pumpkin seeds



Ground Chicken pattie seasoned with Stubbs BBQ sauce.  Eaten with a side salad.



1 ounce of dark chocolate or a glass of red wine or

vodka mixed with instant coffee, cream and 1 stevia packet



Welcome back to life!


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My Probiotic Day

When I discovered that I could lose a pound by eating probiotics …  I can’t explain how happy I was.  My probiotics of choice are sourdough and dark chocolate!


This is my probiotic day….  I lose a pound when I do this day.   I can do 2 of these a week right now and I’m good.  It’s not a diet… it’s more of a fast.



Coffee , half and half… and 2 packets of Splenda Naturals (stevia)

1 wide slice of deli sourdough bread.. under 230 mgs of salt per slice. toasted and slathered with unsalted butter

1 fried egg … fried in Extra  Virgin Olive Oil



Low- Carb Muffin slathered with whipped Cream Cheese



2 handfuls of raw shelled pumpkin seeds baked at 350 degrees for 12 minutes

Lemon oil dressing on Baby Romaine lettuce with 1/4 avocado, shredded carrots, sunflower seeds and 1/2 Roma tomato  …a splash of balsamic vinegar if that is too boring!

or if you need crunch that day instead….

2 Wasa Sourdough crackers with   1 slice of Pepperjack or Swiss cheese  halved for each cracker


Ground chicken Patty with low sodium Siracha Sauce ( use Trader Joes)                            Broccoli with salted butter and 2 spaghetti squash hash browns


1 to  2 ounces of Dark Chocolate.

I follow sweets with a slice sugar free gum to get rid of that residual sugar urge.

(I’m under 170.. if you weight 170 or more you will probably have to eat 2 Ground chicken patties, 2 fried eggs….etc… adjust to your weight loss!)







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Day 2 Veggie Fast

This weight loss is a long story for me. It’s our story collectively. When I first realized I have a bad relationship with food, I started writing about it. If you find through this fast that you have the same relationship with what you eat, I would suggest you do 3 things.

1. Start a food diary for everyday that includes the way you feel when you eat.

2. Note what foods and feelings cause you to gain weight. Sometimes it’s the healthy foods that do that. Mine
spinach, oatmeal, white sugar, processed foods, pork, cheddar and hard cheeses, sodium, and milk chocolate (dark chocolate doesn’t bother me under 3 ounces.)

3. Find inspiration and share your feelings-
One of my favorite lines in a sitcom came fron Mike Biggs of Mike & Molly on CBS. In Season 5/ Episode 15
titled Pie Fight at his Over-eaters Anonymous meeting he announces to the group. “I’m going to keep taking one day at a time. Because every day is a battle and sometimes the pie wins. But the thing is you gotta keep
fighting.” We all know that part of our story. This show has inspired me & my food addiction more than I can say.
6000 steps
2 liters of water

You can weigh yourself today or you can weight til the 3rd or 4th day if you like. Some people prefer keeping track of their size with a measuring tape. We have all learned that scales are not alway accurate. If you get on it 3 times and you keep getting different readings.. that scale is not accurate. I have a Weight Watchers scale I bought at Target. I weigh myself everyday because it goes in my food diary.

Breakfast –
cooked broccoli and carrots with butter or broccoli soup. I find that you can make broccoli soup with canned coconut milk and onions, garlic, butter and unsalted chicken broth. I have changed over to this because I get sick of broccoli pretty fast.

Our usual salad from Day 1
2 handfuls of pumpkins seeds that you baked and possible seasoned.

green tea with stevia


Cabbage cooked with turkey Kielbasa… you can put more apple cider vinegar on it if you like. My mother used to say it helped with weight loss. I don’t know if that is true.


Whole green beans with carrots or another veggie of your choice.
optional – raw Carrots and beets shredded together- topped with either pumpkin or sunflower seeds


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DAY 1 of the Veggie Fast

Day 1

Weigh yourself .. butt naked. First thing in the morning after you urinate. Record this just today… or everyday. That is up to you. But always weigh in after you urinate. And if you have a period still… this will be hard to estimate..because of a normal 2 lb weight gain that sheds.

Day 1 is the hardest day. I would pick an easy day of the week… like when you are off. I also suggest a warm bath or steamy shower in the middle of the day.

6000 STEPS can be done at the Mall… at Target, Lowe’s or even at Walmart. If you have an android phone, set your S Health app to have a Step goal. If you have an apple phone… I would look for an app that counts steps. Or you could just buy one of those gadgets that clips on to your tennis shoes.

2 liters of WATER… I get 2 liter bottles or 2 liter Aquafinas You can not count caffeinated drinks in this 2 liters. I would suggest getting water that is cleaned with reverse osmosis like Walmart bottled drinking gallon with the green top… or Aquafina… or spring water. Chlorine may interfere with this process of fasting. Chemicals slow down our metabolism. For this reason it is imperative that you use REAL butter, REAL extra virgin olive oil and fresh or frozen veggies.

Breakfast for the first day…

Coffee with unsweetened coconut/almond milk and stevia
Eat as much cooked Broccoli and Carrot with real butter as you can.

You can switch out the lunch and snack for work purposes. The BIG Salad is Baby Romaine lettuce or Spring Mix with either lemon or Balsamic olive oil dressing as described above. In the salad is avocado, carrots, 1/2 of a Roma tomato. Toss

Also, the salad should be followed with 2 handfuls of raw pumpkin seeds that are baked. I season mine with cayenne pepper while they are cooling off. You can season them with anything but salt.



Cooked Cabbage (some people prefer this for dinner… but I find the green beans more filling for dinner) .  Do not eat the Kielbasa. It is only used to season the cabbage.



Cooked green beans in butter and either cooked carrots, squash or beets

You can also have a raw shredded carrot and beet salad if you want. I top this with raw sunflower seeds that I bake for 13 minutes in the oven at 350 degrees.

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Vicki’s Three Day Veggie Fast

I’m doing this blog post for my friends who have asked why I don’t publish this fast. They are tired of trying diets.. just like me. Diets are a fantasy to me, I don’t know how someone stays on one for a lifetime!  And my Veggie Fast has been very successful for me… and I’m over 60 years old. So I think it would work for anyone. But  having said this, if I don’t know you.. it would probably be a good idea for you to ask your Doctor if you can do this before you try it.

I would definitely read through this whole fast before trying it  There is a lot to know before beginning this regimen.

The key to this fast is I can eat as much as i want, the catch to this fast is it’s mostly vegetables. It’s not a diet, it’s a fast… so I don’t panic about giving up carbs.  But, l find that I really can’t eat that many veggies. It’s a strange thing to discover.a

The best part about this fast is… my body will not believe it is starving.  If I eat until I am full, this won’t feel like a diet to my body.

The other part I love is that it only lasts 3 days by design. And I can only do 1, 2 or 3 days in a row.  I mean, who wants to give up carbs? Not me!  I can’t do the KETO diet,  and I don’t want to.  I think that Keto diet are great for people that have lots of will power and can honestly give up carb loading.

However, a true weight loss is 2 to 2.5 lbs a week.   So honestly, I only need to do this fast for 2 days out of the week. And they don’t even have to be consecutive days.

I have a theory about weight loss.  I usually eat the right amount of food to maintain and sustain my current weight.  But unfortunately I can be enticed to leave the normal path when I go out to restaurants, take eating vacations, or celebrate occasions…. and oh those doggone Holidays really pack on the extra pounds!

What you are about to see is my antidote!  I’m guilty of all of the above. And I desperately needed a weight-loss day.  Once I found an eating pattern that caused 1lb of weight loss in 1 day… I realized that life was my oyster!

My fast requires a few strange things though.

1. The vegetable have to be cooked…except salads of course.

2. No veggies that mess with the thyroid like spinach or radicchio!  Also, roasting causes normal veggies to become sugary carbs!  So I usually either steam, boil or saute most of my veggies.

3. Olive oil and real butter are a necessity and can be used on anything.

4. Intense exercise is discouraged except for steps (at least 6000 steps a day).

5. I have to drink at least 2 liters of clear liquid (this includes coffee, unsweetened iced and hot herbal teas… etc.

6. No added salt.  Most women don’t realize that salt is the item that keeps them from losing weight.

I can eat most cooked veggies:

broccoli, carrots, onions, zucchini, cabbage, kale, squash, beets, … etc.

No carbs, real sugar or fake sugar can be used.   Real Stevia can be used if it doesn’t contain dextrose..check the label.  I suggest Sweetleaf.

In salads during the fast… only baby romaine or spring mix lettuce (no spinach… check to be sure). Also add raw Carrots, onions, 1/4 Roma tomato,  1/4 to 1/2 avocado, cooked broccoli if I like.

Salad dressing is either    balsamic vinegar, olive oil and stevia… or Lemon juice, olive oil and stevia.  1 tbsp oil… 1-2 tsps lemon/vinegar and just a sprinkle of stevia.

No cheese, carbs, decaf coffee, cream, eggs, milk , half and half, spinach, store bought salad dressing, ketchup, mustaIrd, sugar, Splenda, honey, or agave syrup.  ( I need to test honey and agave syrup on a future veggie fast)

Shopping List for my Sample days

1 fresh cut up cabbage and turkey kielbasa to cook in the cabbage (don’t use beef or pork)

frozen or fresh broccoli   preferable organic

fresh carrots preferable organic

2 avocado

real stevia with no dextrose in it. Only use stevia for coffee, green tea and salad dressing

raw pumpkins seeds ( I bake mine for 13 minutes in oven at 350 degrees)

raw sunflower seeds (I also bake these. Don’t ever buy roasted seeds or nuts. They become rank)

1 lemon or balsamic vinegar

canned coconut milk if I plan to make broccoli soup

ginger tea or fresh ginger to make tea.

herbal tea

extra virgin olive oil

unsweetened coconut or almond milk

green tea… ( I like the Blueberry Acai Green tea by Lipton)

real butter (no margarine allowed… or any other fake food that looks like butter)

baby romaine or spring mix salad in a container or bag.

whole green beans either already snapped… or wash, snap off the ends and cook them.

apple cider vinegar

Cauliflower or squash.

1 golden apple (I eat 1/2 of this apple a day if I start losing more than 1.5 lbs a day)

any other veggie that I want to test in the 2nd and 3rd day


I ALWAYS cook my veggies before I start the fast. And I definitely cook the cabbage in the kielbasa with 1/4 cup apple cider vinegar and a dash of cayenne pepper the day before.  NEVER save the broccoli for more than 3 days.  I found this out the hard way.  Cooked broccoli and some other veggies do not hold well for more than 3 days.

The good news is that I will never be hungry. I can eat as much of these veggies as I can stuff down.  The more I eat, the more likely my weight will stay off.  I can also change this fast to what my body likes after the 1st day.  But the 1st day is a baseline, so I follow it precisely.
















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