Protein Packed Granola Bars

Add a little Life to your granola bars!

Finding your favorite granola bar recipe can take some trial and error baking, at least that's what I have found.  I love that these are simple to make and bake up nice.  They taste delicious and bonus...they're healthy too!

Ingredients

1 Cup Rolled Oats

1/4 Cup Shaklee Vanilla or Chocolate Protein Powder*

1/2 teaspoon cinnamon

1/4 teaspoon salt

1/2 Cup unsalted Peanut Butter (or omit adding salt if your peanut butter is salted)

1/4 Cup Sugar

1/4 Cup Maple Syrup

1 Tablespoon melted coconut oil

1 teaspoon vanilla extract

3 Tablespoon mini chocolate chips

Directions

1.  Preheat oven 350 F. Line an 8x8 square baking dish with parchment paper.

2. In a small bowl, combine peanut butter, sugar. maple syrup, melted coconut oil, and vanilla. Mix until combine well.

3.  In a larger bowl, combine rolled oats, protein powder, cinnamon and salt.

4.  Add wet ingredients to dry ingredients until completely blended. Then fold in chips, mixing well.

5. Transfer batter to baking dish, spreading into an even layer, making sure to press evenly and into the corners.

6.  Bake at 350 F for 15-17 minutes.  Bars will be light brown.  Remove from oven, cool in pan for at least 20 minutes.  Lift the parchment paper out of baking pan and set on cutting board.  Slice bars when completely cool.

7.  Optional:  drizzle some melted chocolate over top of bars before cutting.

*I choose to use the Shaklee Life protein powder as it is natural, non-gmo, and free of any artificial ingredients.  Shaklee conducts over 350 tests to confirm their products are free of any contaminants, plus I love their philosophies and passion for always doing what is right.  Learn more about their commitments and what they call, The Shaklee Difference.

Healthy Peanut Butter Fudge

                                        Simple Goodness!
This yummy protein-packed snack is sure to be a requested treat over and over again. And whipping up a batch of 50 healthy snacks in less than 10 minutes with only 6 ingredients, no baking required--means you'll enjoy making them!

 

Packed with protein, these delicious snacks are also nutritious.  Perfect after school, after a work-out or anytime!

  Healthy Peanut Butter Fudge Recipe:

1-Cup Organic Peanut or Nut Butter product
1-Cup Your Favorite Granola, Oatmeal, Coconut, Raisins, Small Nuts, Or Seeds
1-Cup Chocolate or Carob Chips
1-Cup Shaklee Protein Powder (Vanilla or Chocolate)
3/4-Cup mixture of pure Maple Syrup and Honey


1). Mix all ingredients together until well blended
2). Roll or scoop into 1" balls
3). Enjoy!


Store any uneaten snacks in sealed container.  They freeze well too!  
Makes approximately 50 snacks.


To your health~

Denise Gaskell
Gaskell Healthy Solutions
Offering Tips & Tools for Optimal Health
Proudly Sharing Shaklee Products for 30 years
www.gaskell@myshaklee.com

Indulge in a Healthy Sundae treat

Tips for creating nutritious & delicious treats that you and your family will enjoy all summer long. 

Often times when we think of enjoying a treat, we may think of words like, indulging. Actually when I looked up the definition of indulge, the sentence summed it up!

in-dulge
verb
allow oneself to enjoy the pleasure of. 
Example sentence: "we indulged in some hot fudge sundaes" 

I'm forever seeking tricks to creating healthy treats that not only taste delicious but offer little guilt~ and honestly, knowing the treats are healthy, I'm ok with a little indulgence-often!

One of the best tips I've learned for making treats healthy is to add protein to a snack or treat as the protein will help to fill us up~therefore, we typically eat less.  I look to add plant proteins like nuts, seeds, beans, legumes, soy, etc.  I've also learned that if I make the treat look like other, "indulgences" I seem to enjoy it more, and so does my family!

Here's a couple recipes that feel like you may have indulged but truly you are eating a healthy snack~

Blueberry Sundae Delight

Put 1/4 cup plain yogurt in bottom of sundae glass (I use plain greek yogurt as it offers low sugars and high protein)
Add 1 scoop protein powder  (I use Shaklee Life protein powder as it is natural, non-gmo, and truly delicious).
Top with another 1/4 cup of plain yogurt
Add a handful of blueberries or any berries!
Add a dollop of Truwhip
Add a cherry!
~ENJOY~

Packed with protein, this treat is very easy to make and seriously delicious and if I do say so myself,  beautiful!

Craving chocolate or love coconut?  This is another favorite: 

Coconut Chip Sundae Dream

Simply layer the protein powder between yogurt and top with chocolate chips, coconut & a cherry!

You could definitely add nuts, seeds, other berries, bananas, etc. I'd love to know how you would create a healthy sundae! What toppings or ingredients would you add in?

Below are a few of my favorite, "indulgent" products!

Shaklee Life Protein Powder

Truwhip

A yummy and healthier alternative to other whip toppings. 

Stonyfield Organic Greek Yogurt

Heart Healthy Overnight Oats

Need a little kick-start to begin your day? These overnight oats are filled to the brim with heart-healthy ingredients & added energy boost to keep you energized and satisfied all morning long!

Denise's Heart-Healthy Overnight Oats

 I typically don’t get overly excited about oatmeal, but I am truly loving the overnight oats with all the endless possibilities! And what’s not to love; they’re simple, yummy, and healthy! And this recipe offers heart healthy oats, soy, and berries. In addition, a natural energy boost your heart and whole body will enjoy!



Ingredients:  

For 2 pint sized jars, split the following:

2-Cups fresh or frozen berries

2-Cups Milk or Milk Alternative

1-Large banana-mashed

½-Cup Oats (I like quick steel cut oats)

½-Cup Vanilla Protein Powder 
(I only use Shaklee's Protein Powder)

2-Packets Matcha Tea Sticks 
(I used Shaklee-Pomegranate tea)

Recipe:

Into each of the 2 pint-size glass jars, place ingredients in this order:

Berries

Mashed Bananas
Dry Oats
Protein Powder 
Dry tea
Milk/Milk Alternative

There is no need to stir or shake the contents. 

Use jar lid or tin foil and close/cover each jar and place in refrigerator overnight. 

To enjoy, simply place desired amount of oats mixture in a bowl and warm in microwave. If desired, top off your oats with a serving of healthy fats like a handful of nuts or coconut. 

{Additional milk/milk alternative may be added per your taste.}

Enjoy!

To your health,    Denise Gaskell~Gaskell Healthy Solutions ~815-385-2834~

(Healthy) Pumpkin Fudge Recipe

                   (Healthy) Pumpkin Fudge

Yes, I have fallen for the pumpkin-flavor craze, or maybe its the cinnamon!
Either way, if you enjoy the fall flavors and a quick, healthy snack, you'll love these easy to make fall-flavored treats.

This recipe is a spin off the Peanut Butter Fudge recipe here on my blog with just a few tweaks to add in the fall flavors~

INGREDIENTS: 

1 Cup Vanilla Protein Powder-I use Shaklee Brand
1 Cup Crunchy Cereal (I like Enjoy Life brand-typically found in gluten-free isle)
1 Cup Chocolate Chips (can use carob chips, raisins, cranberries, nuts, granola, etc.)
3/4 Cup Organic Almond Butter (or other nut or non-nut butter)
3/4 Cup mix of Natural Maple Syrup and Honey
1/4 Cup Organic Pumpkin-I used the Farmers Market brand
1 teaspoon Pumpkin Pie Spice 

DIRECTIONS:

Place all ingredients into mixing bowl. Use large spoon to stir until completely blended.

Roll or scoop into small individual balls. I use a small scooper, shown below to keep it simple.

May be enjoyed right away. Keep extras in refrigerator or freeze. 

Makes several dozen.

This healthy “fudge” offers a great amount of protein, fiber, and healthy carbohydrates. They are perfect for  after school snacking, for a quick and tasty energy boost, after workout nourishment, or anytime!

 ~Enjoy~

To your health,

 Denise Gaskell

Gaskell Healthy Solutions

Stop Hating on Yourself~

                            

When was the last time you stood in front of the mirror....looked in the mirror and thought good thoughts?

Be honest with yourself, what are the thoughts that run thru your head when you look in the mirror, or when you get dressed, when you go out shopping, or while eating?  Are you using  positive, healthy words?
Are they words you would say out-loud to anyone else?  Probably not.  Sadly, many people hate their bodies--or at least some "part" of their body and not only are those negative thoughts and negative self talk unhealthy, it may have long-term negative effects for you and your family as well.

According to Rice University some of the effects of having a negative body image include:

• emotional distress
•  low self-esteem
• unhealthy dieting habits
•  anxiety 
•  depression 
• eating disorders 
• take risks with their sexual health
• social withdrawal
• stop doing healthy activities that require you to show your body, such as exercising, having sex, going to the doctor, or swimming

So, how do we Stop Hating and Learn to Love our Bodies?
   
Step One:  Create a goal. 
What is it that YOU would like to achieve?  Improved health, workout more, fit into skinny jeans, less stress, reduce disease risk, wear a swimsuit, sleep better, have more energy, look healthier, better eating habits, have more self confidence?

Step Two:  Write it down!--in several places; on sticky notes, on your calendar, in your phone, put them in several places to remind you daily.  Use positive words & affirm your goal daily--out loud would be best!
     
Here are a few examples:
"Like a powerful magnet, I easily attract healthy, positive people into my life"
"I feel nourished, healthy, and fit. I am zipping up my favorite jeans and I look and feel great!"
"Working out gives me an abundance of energy and makes me feel youthful!"
    


Step Three:  Keep track of your successes. Log healthy activities in your phone, on an app, ( I use this Shaklee app to keep track of my calories, my healthy activities, and to track my mood as well) or journal your daily successes in a book.  Write down positive statements about yourself. Every night before going to bed, make a list of all the things you accomplished, no need to go through all the things you "should have" done.  Keep your thoughts positive and focused on your accomplishments.

Step Four:  Reward Yourself!  After achieving a goal you set, celebrate your success. Celebrating an achieved goal will help keep you motivated. Decide ahead of time of what your reward will be.  Maybe its a long herbal bubble bath, a trip to the library, new outfit, a walk with a friend, or even some dark chocolate!
You deserve to be rewarded.  Enjoy it.  

Step Five:  Repeat!  Committing to creating a goal and making it stick may not be easy, but you will be thrilled with the long-term results. Take it one day at a time. In addition, feel free to "re-do" a goal.  No one says you can only have the goal once. It's about getting to a place where you are able to Love yourself and your body.


~Be Outstanding~

Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net

Tuesday's Healthy Turnaround Tip~Eat Breakfast! Quick & Easy ways to LOVE Breakfast time

Tuesday's Healthy Turnaround Tip~

This week's simple suggestion for improve long-term health....Eat Breakfast!

Whether you're sick & tired of being sick & tired, or just ready to take your health to the next level, this Healthy Turnaround Tip is sure to help you achieve your goal.

You won't find fad diet tips, extreme meal changes, or excessive work-out plans...as it really is the simple actions we do every day that will get us to our optimal health.

This week's simple Tuesday Turnaround Tip is...Don't Skip Any Meal...Especially Breakfast!

Have you ever run your vehicle out of gas...or rolled into the station crossing your fingers and praying you won't run out? Now picture yourself getting up and skipping breakfast, or hoping that the cup of coffee you downed will get you thru the morning?  How far to you think you will get in your day? This is a great analogy because obviously you can't run a car on empty, but it's the same for our bodies.

Food is our fuel and if you want to start your day right you must eat healthy meals. Without food it's harder to concentrate, you're more likely to be tired, moody and you're probably thinking about lunch way sooner than it will arrive. And did you know, skipping meals only make you hungrier and you will overeat later?
In addition and more importantly, studies have now linked skipping breakfast to harming your health, impairing your heart, increasing your risk of heart disease, obesity, high blood pressure, high cholesterol, diabetes and may lead to poor long term health.

Let's stop making excuses and get started on making breakfast a priority for you and your family!

So what does a healthy breakfast look like? The ideal meal should include high-fiber carbohydrates for quick energy, lean protein that digests slowly to help you feel full, and some healthy fat for satiety. This breakfast combo should keep you satisfied for at least three hours. If it doesn't, and you feel hungrier after eating breakfast, then it's probably because you had too many carbs and not enough protein.



Easy breakfast ideas are:
• One cup low-fat plain organic Greek yogurt, with a ½ cup of  high-fiber cereal (minimum 3 grams fiber, and fiber grams should be higher than sugar grams) and a cup of blueberries.
• A whole-wheat English muffin with 2 tablespoons organic peanut butter and banana slices or raisins.
• One cup of high-fiber cereal with 1 cup milk or preferably a milk alternative like rice, almond, organic soy, etc, add a sprinkle of almonds or walnuts, and ½ cup sliced strawberries.
• A half-cup of dry oats cooked (not instant) with 1 cup non-dairy milk, a tablespoon of chia, or flax seeds, a sprinkle of cinnamon, add a handful of nuts or dried fruit..
*Two whole wheat tortillas smeared with an organic nut butter and filled with sliced fruit.
*Two whole wheat tortillas filled with sauteed (in olive oil) veggies from last night's leftovers!
• Two slices of whole-wheat toast smeared with tofu cream cheese, topped with three scrambled egg whites and a tomato slice.
*One whole-grain bagel slice with a generous amount of olive oil and topped with avocado & tomato 
* Protein Shake. A quick and easy breakfast is only a shake away! ...And my favorite is the Shaklee 180 Smoothee Mix as it is delicious, easy to mix, filling, and will help you stay energized and take inches off!

Not hungry or  "have no time?" try these:
• One "granola" type meal bar, I love the Shaklee Meal-in-a-Bar as it is packed with the healthful nutrients, NO artificial ingredients and will Protein and fiber to help keep you feeling full and satisfied for hours.
• One hard-boiled egg and a banana.
• One cup plain organic plain Greek yogurt flavored with fruit.
• One whole-grain waffle with 1 tablespoon organic peanut butter.
• One apple, pear, or other fruit with 1 tablespoon organic peanut butter.
*Its worth repeating...A Protein Shake!. A quick and easy breakfast is only a shake away! ...And my favorite is the Shaklee 180 Smoothee Mix as it is delicious, easy to mix, filling, and will help you stay energized and take inches off!


The take-home message here is to EAT BREAKFAST!

May 12th-May 18th 2013 is Women's Health Week. What Are You Doing to Take Care of YOU?

•

How to Optimize Your Health At Every Age!

                      3 simple steps to take care of YOU~

1. Eat Healthy:
Many women are eating on the go, skipping meals, making poor food choices...sound familiar?  We truly are what we eat and we pass along those eating habits to our children.  We must make healthy food choices to live a healthy and productive life.
Tips:  Be sure to eat a variety of foods, Get plenty of whole grains, beans, legumes, fresh fruits and vegetables, Choose lean meat, fish, poultry, non-fat or low-fat dairy and soy.  Select "healthy fats"-avoid trans fats and saturated fats, eat more omega three fatty acids (fish and flax) and monounsaturated fats (olive oil, nuts, seeds). Watch sodium intake. Drink plenty of water. Cut back or even eliminate fast food, soda, and other junk food.

2. Be Active:
Exercise reduces risk of heart disease, stroke, type 2 diabetes and some cancers. Being active also helps people achieve and maintain a healthy body weight. Exercise reduces feelings of depression, stress, anxiety and promotes psychological well-being. Other benefits of exercise include building and maintaining healthy bones, muscles and joints, promotes flexibility and balance.
Tips:  Approximately 30 minutes a day; Take a brisk walk, dance, actively play, jog, bike, run, weight train, garden, take the stairs, always park farther away, stretch & take fitness breaks throughout the day,

3. Manage Stress:
Women are the world's best jugglers...however there is a price to pay and that is women have more stress than ever.  The health consequences of stress include digestive issues, compromised immune function, sleep disorders, weight gain, heard disease, and more.  It is estimated that 75%-90% of doctor visits are stress related. 
Tips for stress management:  Identify stressors in your life, Schedule personal relaxation time, Choose good foods & nutrition, Exercise regularly, Rest/Sleep more, try Shaklee's Stress Relief Complex: Item #20656

DID YOU KNOW?

To date, The #1 Killer for women is Heart Disease.  Every minute a women dies from Heart Disease and since 1998, more women than men have died of Heart Disease. 

80% of those affected by Osteoporosis are women, 20% bone mass is lost 5-7 years after menopause

Stress has been linked to all the leading causes of death such as cardiovascular disease, cancer, accidents, and suicide. 

1 in 25 women will die of breast cancer & studies show our diet plays a role in breast cancer occurrence

•Did you also know: 

Poor health is NOT an inevitable consequence of aging!

•Much of illness, disability and death from chronic disease is preventable through a healthy lifestyle and early detection practices!  

I have been using the Shaklee supplements for over 20 years.  I absolutely love that their products are Natural, have NO artificial ingredients, and have been clinically proven to work.  Thousands of women have noticed a considerable difference in their health by taking Shaklee supplements.  Here's a simple chart to help you get started:

Shaklee Helps Optimizes Women’s Health-100% Guaranteed

All Stages	Special Needs    (20s - late 30s)      Pregnancy	Special Needs   (Late 30s – 40s)   Perimenopause	Special Needs  (Late 40s – 50+)       Heart  Health
Vitalizer ™ Women Stress Relief Complex* Shaklee 180®	Vita-Lea® w/Iron B Complex OsteoMatrix® OmegaGuard® Fiber Plan® Iron Plus C	Menopause Balance Complex* Osteomatrix® Gentle Sleep Complex* Moodlift® Complex*	OmegaGuard® CoQHeart® Shaklee Fiber Plan® OsteoMatrix®

Implementing the above tips is sure to help you look and feel more energized, healthy, and youthful!  In addition, choosing Shaklee's #1 Natural Nutritional Supplements is a great way to improve your health~guaranteed!
Be sure that You are taking care of YOU!

Wishing you a Wonderful Spring, A Lovely Mothers Day, and Years full of Healthful Aging!

Got questions? Feel free to email me or visit:  www.gaskell.myshaklee.com 

(Guilt-Free!) Minty Green Smoothie

      Skip the sugar & fat overload~Make this minty shake instead!

Everything is a green buzz on St. Patrick's Day!  From Beer to Shamrock Shakes, we love to celebrate this event with everything green, including our drinks!

Indulging in your favorite thick & minty shake should truly be enjoyed as a very special treat. Unfortunately, highly sugared & high fat treats seem to be an every day event for many, especially as we are surrounded by the advertising that reminds us that this special McDonald's treat will only be available for a limited time-so get yours today, and tomorrow, and the next day, and next week!

If you are planning to indulge in this minty McDonald's McCafe Shamrock Shake to celebrate, there's a few things you might like to know.  There are many sizes available, but lets settle on the Medium.

medium, 16-ounce Shamrock Shake:

• 660 calories
• 19 grams of fat 
• 12 grams of saturated fat 
• 1 gram of trans fat
• 93 grams of sugar (See chart below on what that looks like!)
• 210 milligrams of sodium 

Thinking you may want to avoid the extra calories, overload of sugars, fats, and unhealthy ingredients?  Making your own minty shake at home is the perfect way to enjoy a healthier version of the overloaded Shamrock Shake!

                            A Healthy Shamrock Shake Recipe:
This nutritious & delicious green shake alternative gives you that smooth and minty taste, it will also provide you with over 24 grams of Protein, More than 6 grams of Fiber, it is packed with vitamins, minerals, offers NO questionable ingredients, and it will fill you up without filling you out!

Recipe:
2-Scoops Shaklee 180 Vanilla Shake Mix
1-Cup low-fat milk or milk alternative
Handful of spinach leaves
1/8 teaspoon peppermint extract
1 Cup frozen sliced banana OR 1 Cup ice cubes

Blend all ingredients and enjoy!  Each Recipe makes 1 complete meal replacement.

Want more green?  Add in one or more of the following & adjust liquid to taste.
1 whole peeled kiwi
1/2 peeled avocado
1/2 cup green kale or collard greens
Handful of mint leaves


For additional healthy smoothie recipes, click here:  Shaklee 180

~Wishing you a Happy, Healthy St. Patrick's Day and Beyond~

Denise Gaskell
Gaskell Healthy Solutions
Offering Tips & Tools for Optimal Health & Wealth
www.gaskell@myshaklee.com

Now that it's March, it's time to break out the green stuff for St. Patrick's Day! But if you're planning to do so by indulging in a cool, minty McDonald's McCafé Shamrock Shake to celebrate the Irish holiday, there's a few things you should know before hitting the drive-thru.  - See more at: http://www.shape.com/blogs/shape-your-life/shamrock-shake-what-you-should-know-you-sip-and-how-make-healthier-version#sthash.50OGriU7.dpuf

Now that it's March, it's time to break out the green stuff for St. Patrick's Day! But if you're planning to do so by indulging in a cool, minty McDonald's McCafé Shamrock Shake to celebrate the Irish holiday, there's a few things you should know before hitting the drive-thru.

Available for just a limited time, you probably already know that the Shamrock Shake isn't exactly healthy for you. But, let's go over the nutrition facts. A 16-ounce serving of the Shamrock Shake has 550 calories, 13 grams of fat, 8 grams of saturated fat, 1 gram of trans fat, 50 milligrams of cholesterol, 180 milligrams of sodium, no fiber, 82 grams of sugar and 13 grams of protein. The Shamrock Shake is made with McDonald's low-fat vanilla soft-serve ice cream and Shamrock Shake syrup, and then topped with whipped cream and a maraschino cherry.

Compared to other fast-food calorie-bombs, the Shamrock Shake isn't the worst thing out there, says Mary Hartley, registered dietitian and online nutritionist at AskMaryRD.com. For example, a 16-ounce Dairy Queen Blizzard has 1170 calories and 152 grams of sugar! But that doesn't mean the Shamrock Shake is a healthy choice.

"The 82 grams of sugar is the worst," Hartley says. "It’s like eating around six slices of bread all at once. The saturated fat is also high, at 40 percent of the daily limit (the goal is 10 percent). On the other hand, it is loaded with calcium (460 milligrams percent)." 

In fact, the 550 calories in a two-cup serving are about 28 percent of the average woman’s daily caloric requirement, so drinking this shake is more like eating lunch than having a treat, she says. A healthier option at the McDonald's drive-thru would be a McCafé large coffee, which has zero calories, fat and sugar. 

But, Hartley admits, if you're a true Shamrock Shake fan, you shouldn't be afraid to indulge a little. After all, you drink a Shamrock Shake for fun and camaraderie — not for health, she says. 

Making your own healthier version at home might be the perfect Shamrock Shake compromise. 

- See more at: http://www.shape.com/blogs/shape-your-life/shamrock-shake-what-you-should-know-you-sip-and-how-make-healthier-version#sthash.50OGriU7.dpuf

Now that it's March, it's time to break out the green stuff for St. Patrick's Day! But if you're planning to do so by indulging in a cool, minty McDonald's McCafé Shamrock Shake to celebrate the Irish holiday, there's a few things you should know before hitting the drive-thru.

Available for just a limited time, you probably already know that the Shamrock Shake isn't exactly healthy for you. But, let's go over the nutrition facts. A 16-ounce serving of the Shamrock Shake has 550 calories, 13 grams of fat, 8 grams of saturated fat, 1 gram of trans fat, 50 milligrams of cholesterol, 180 milligrams of sodium, no fiber, 82 grams of sugar and 13 grams of protein. The Shamrock Shake is made with McDonald's low-fat vanilla soft-serve ice cream and Shamrock Shake syrup, and then topped with whipped cream and a maraschino cherry.

Compared to other fast-food calorie-bombs, the Shamrock Shake isn't the worst thing out there, says Mary Hartley, registered dietitian and online nutritionist at AskMaryRD.com. For example, a 16-ounce Dairy Queen Blizzard has 1170 calories and 152 grams of sugar! But that doesn't mean the Shamrock Shake is a healthy choice.

"The 82 grams of sugar is the worst," Hartley says. "It’s like eating around six slices of bread all at once. The saturated fat is also high, at 40 percent of the daily limit (the goal is 10 percent). On the other hand, it is loaded with calcium (460 milligrams percent)." 

In fact, the 550 calories in a two-cup serving are about 28 percent of the average woman’s daily caloric requirement, so drinking this shake is more like eating lunch than having a treat, she says. A healthier option at the McDonald's drive-thru would be a McCafé large coffee, which has zero calories, fat and sugar. 

But, Hartley admits, if you're a true Shamrock Shake fan, you shouldn't be afraid to indulge a little. After all, you drink a Shamrock Shake for fun and camaraderie — not for health, she says. 

Making your own healthier version at home might be the perfect Shamrock Shake compromise. 

- See more at: http://www.shape.com/blogs/shape-your-life/shamrock-shake-what-you-should-know-you-sip-and-how-make-healthier-version#sthash.50OGriU7.dpuf

Now that it's March, it's time to break out the green stuff for St. Patrick's Day! But if you're planning to do so by indulging in a cool, minty McDonald's McCafé Shamrock Shake to celebrate the Irish holiday, there's a few things you should know before hitting the drive-thru.

Available for just a limited time, you probably already know that the Shamrock Shake isn't exactly healthy for you. But, let's go over the nutrition facts. A 16-ounce serving of the Shamrock Shake has 550 calories, 13 grams of fat, 8 grams of saturated fat, 1 gram of trans fat, 50 milligrams of cholesterol, 180 milligrams of sodium, no fiber, 82 grams of sugar and 13 grams of protein. The Shamrock Shake is made with McDonald's low-fat vanilla soft-serve ice cream and Shamrock Shake syrup, and then topped with whipped cream and a maraschino cherry.

Compared to other fast-food calorie-bombs, the Shamrock Shake isn't the worst thing out there, says Mary Hartley, registered dietitian and online nutritionist at AskMaryRD.com. For example, a 16-ounce Dairy Queen Blizzard has 1170 calories and 152 grams of sugar! But that doesn't mean the Shamrock Shake is a healthy choice.

"The 82 grams of sugar is the worst," Hartley says. "It’s like eating around six slices of bread all at once. The saturated fat is also high, at 40 percent of the daily limit (the goal is 10 percent). On the other hand, it is loaded with calcium (460 milligrams percent)." 

In fact, the 550 calories in a two-cup serving are about 28 percent of the average woman’s daily caloric requirement, so drinking this shake is more like eating lunch than having a treat, she says. A healthier option at the McDonald's drive-thru would be a McCafé large coffee, which has zero calories, fat and sugar. 

But, Hartley admits, if you're a true Shamrock Shake fan, you shouldn't be afraid to indulge a little. After all, you drink a Shamrock Shake for fun and camaraderie — not for health, she says. 

Making your own healthier version at home might be the perfect Shamrock Shake compromise. 

- See more at: http://www.shape.com/blogs/shape-your-life/shamrock-shake-what-you-should-know-you-sip-and-how-make-healthier-version#sthash.50OGriU7.dpuf