happy St Patrick’s Day and my version of a shamrock Shake

Today is a light and fun blog post. Do you celebrate St. Patrick’s Day? When my kids were little we used to have so much fun on this holiday. What about a Shamrock Shake, have you ever had one? They are delicious! But, they are also full of fat and calories. I had a small one last week and it was almost 500 calories. You can see in my image mine is not all that green in color. I chose not to add the green food coloring, but you certainly could if you chose to. My version is right about 250 calories with very little fat. See the recipe below.

Today, I sent out my very first weekly newsletter. I am not sure how great it was, but I already have ideas for next week to improve. If you would like to receive my weekly newsletter sign up below.

St. Patrick’s Day to me means Spring is here. I know most people think of Easter as the start of Spring, but I link it to St. Patrick’s Day. My garden seeds are starting to sprout and my peach tree has baby peaches. How exciting! I hope to get enough peaches to freeze for smoothies over the brutally hot Summer and maybe even be able to give some away. My tree is not that big yet, so I am not sure at how much I will get. My zucchinis, peas, broccoli, lettuce and onions are all coming along nicely as well. I noticed flower buds on my pea plants just this morning so I will definitely get some peas. This is my first year growing most of these items, but I am feeling green, lol. I never had any luck with bananas, which is odd considering where I live. I hope to get blueberries, watermelon and cantaloupe this year. Melons need a ton of space to grow so I only planted a few seeds.

Before I share my version of a Shamrock Shake, I wanted to mention the nutrition of fresh Peppermint. I grow my own Peppermint and it is super easy to grow. I just transplanted some in the back yard to help keep away bugs back there. I use Peppermint for the dog if he has an upset stomach. I just put a fresh leaf in his food, and I also use it for flea and tick control on my pets. I simply rub fresh Peppermint leaves all over their bodies once a day. I do this in between their Bravecto three month dose, because towards the end of the three months it doesn’t seem to work as well, plus they smell all Peppermint fresh. According to my Nutrition Facts app fresh Peppermint in a 1/4 cup serving size contains the following estimated values: Calories 4, water 5 grams, Protein .25 grams, Carbs 1 gram, negligible fat, ,33 grams of Fiber, Iron .5 mg, Phosphorus 5 mg, Potassium 36 mg, Sodium 2 mg, 0 Vitamin K, and Calcium 14 mg.

Here is the recipe: I use a Nutribullet to make my smoothies. You may need to alter your ice and liquid amounts for your size blender.

You will need

ice to fill your Nutribullet 1/4 full

Premier Protein Blueberry Oats drink- I use only half the container which contains 75 calories and 10 grams of protein. I will discuss this drink in a future post.

4 tbsp of fresh mint leaves rinsed

1 small peach with pit removed

1/4 cup fresh or frozen spinach

1/2 or a whole banana depending on your preference and nutrient needs

1 tablespoon of French Vanilla creamer or just use pure vanilla extract.

That’s it blend it up and drink it down.

Let me know if you make it and how you like it. If you wanted an even less calorie smoothie just use half a banana, and protein powder instead of the shake. You will need another source of low calorie liquid, and water would work, I just don’t know how it would taste. Don’t forget for the whole month of March I am giving away free coaching sessions related to Kidney Disease. You can learn more here.

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Portion Distortion: Corned Beef and Cabbage and CKD

Updated 3/7/2022: Sign up for my newsletter below, and on March 17, 2022, I will have a special offer for my newsletter subscribers.

Happy St Patrick’s Day.  This is the day that everyone is Irish, and wears green.  But, what about the most popular meal served on St Patty’s Day, Corned Beef and Cabbage?  Can you have it if you have CKD?  Of course, you can!  You just have to calculate how much you can have.  To do that you need to know the nutrients in Corn Beef, or at least the ones concerned with CKD;  Sodium, Potassium, Phosphorus, and Protein.  Read on to find out that info.  I will break it down according to how we made it.  I am unsure of the spice package my husband used, so leave a little more room to add some more Sodium.  I used Eat This Much, to figure out the amount of each item.  Don’t forget if you add anything to it when eating it, like Catsup, Mustard, Butter, whatever you have to consider that as well. Also, cooking methods, leaching, etc can change the nutrient values in food.

For 1 oz of Corned Beef, that is not a lot of corned beef folks, so if you eat 3 or 4 ounces be sure to multiply the amount by 3 or 4 depending on how much you eat. The nutrients are as follows and may not be exact so plan wisely.

Protein:  8 grams

Phosphorus:  31.5mg

Potassium:  38.6 mg

Sodium:  254 mg

Carrots, one serving is 1 cup:

Protein:  0.7 grams

Phosphorus:  25.2 mg

Potassium:  230 mg

Sodium:  50 mg

Potatoes, one serving is 1 cup:

Protein:  8 grams

Phosphorus:  210 mg

Potassium:  1553 mg   this is a very large amount

Sodium:  22 mg

Cabbage, a serving size is 1 cup:

Protein:  2 grams

Phosphorus:  50 mg

Potassium:  294 mg

Sodium:  12 mg

Since all kidney patients are different, one item may bother you more than others.  Like, for me Potassium is not an issue, but Protein and Sodium are.  Phosphorus is a complicated nutrient that I think more education should be centered on. So use the info to adjust how much you eat to stay within your limits.  If you do not know your limits,  or how to calculate what you are eating, message me using the contact form below, to set up a free meet and greet to see if I can work with you to help you learn how to track your intake.   Remember I am not a Dietitian, I am a Health Coach with a background in nursing, and a Kidney Patient.   I will assist you to learn how to calculate what you are eating, find resources that will help you to learn how much nutrients are in each food item, keep a food diary, etc.   Or, if you need to learn to communicate with your doctor to advocate for yourself in making health decisions, like requesting a Dietitian referral, requesting easier to understand education tools, etc.

Check out my Meals with Melissa subscription plan. It is not geared towards CKD, but rather a family, but I include tips to make it more CKD friendly, and one on one coaching can further assist.


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