Secret Sodium BOMB!

You may be surprised to learn that one food that you may eat every day chews up nearly 50% of your daily recommended sodium allowance. The culprit?  YOUR SANDWICH!

I know, devastating, right?  But don't let it get you down!  You CAN eat a healthy sandwich every day and this is how.

1. Whenever possible, make your own sandwich rather than get one out. Sandwiches from your local restaurants tend to be much higher in sodium and calories due to increased seasonings and condiments, more processed ingredients, and larger portions in general.

2. Skip the processed lunch meats and make a sandwich using leftover chicken, fish, or steak that you cooked yourself. ALWAYS bulk cook those proteins! And, you can even skip the meat all together!

3. Load your sandwich up with plenty of fresh ingredients like veggies, avocado, and fresh herbs. Consider going condiment-less!

4. You HAVE to have cheese on it? Stick to brick cheese, goat cheese, mozzarella cheese, cream cheese, or swiss cheese, which all have 150mg of sodium or less per serving (less than half that of many other varieties).

5. You may not think of bread as salt, but breads are often a hidden source of sodium with many brands packing around 250mg of sodium into a single slice. Look for lower sodium, natural breads in the freezer section of the grocery store like Ezekiel Bread.

6. If you like nut butter sandwiches, be sure to choose a natural variety with no salt added and you’ll skip the sodium altogether. Bonus: Most of the unsalted added varieties have no sugar added either, to keep calories in check. The big thing here, keep it to 2 tbsp, no more!

7. For canned ingredients, such as beans or tuna, be sure to look for lower sodium options. You can also rinse and drain beans before using to cut the sodium by 40%.

8. Skip the chips. Chips are NOTORIOUS for having too much sodium! Even the healthier options! Why not throw in carrots and hummus or snap peas as an alternative? Now, go out and make some healthy choices, cut down that sodium, and enjoy a GOOD sandwich!

Healthy Homemade Chicken Pizza

Last week, I shared a super simple way to make your family pizza night a healthier one!  The kiddos LOVED to make their own pizza and I loved that they were eating a cleaner version of your typical pizza from carryout or delivery.

Now, time to amp up your game a little with this awesome homemade chicken pizza, with the dough made from scratch and pizza that will taste divine!  AND, if chicken isn't your cup of tea, feel free to switch it out for another lean protein OR just stick to making it all veggies!

Total Time:​ 18 min.

Prep Time:​​​ 10 min.

Cooking Time:​ 8 min.

Yield: 8 servings

Ingredients for Pizza Dough:

¼ oz​​​​ active dry yeast

1 cup​​​ warm water (100–110° F)

2 tsp.​​​​ sugar

3–3¼ cups ​​​whole wheat flour, divided use

½ tsp.​​​​ fine sea salt (or Himalayan salt)​

2 tsp.​​​​  olive oil, divided use

Ingredients for Pizza:

½ cup all-natural pizza sauce, no sugar added

½ cup shredded mozzarella cheese

2 Tbsp. grated Parmesan cheese

4 oz cooked chicken breast, boneless, skinless, shredded

1 cup cherry tomatoes

¼ cup thinly sliced mushrooms

2 cups fresh arugula

Preparation:

For Pizza Dough:

1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast becomes foamy.

2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.

3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.

4. Preheat oven to 450° F.

5. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.

6. Brush with remaining 1 tsp. oil.

For Pizza:

1. Spread pizza dough evenly with pizza sauce, stopping ½-inch from edge.

2. Top evenly with cheeses, chicken, mushrooms, and tomatoes.

3. Bake for 14 to 18 minutes, or until crust is golden.

4. Top with arugula.

Enjoy and leave me a comment telling me how you did!

My children...my triplets...my legacy...my why...

To struggle to have children is something I would never wish on anyone, not even my worst enemy.  Children are truly a blessing from the Lord.  My children fought their way into this world.  And they are healthy, strong, smart, beautiful, handsome, AND A HANDFUL!  Sometimes, I get lost in that.  The handful part.  When they are arguing with each other.  When they answer back.  When they refuse or put up a fight when it is time for homework.  When they are overly tired but refusing to sleep.  But in the end, I have to live by this quote.

It is our job as parents, to fill our children with warm memories, discipline, respect, drive, and more.  It is their precious lives that are in my hands.  And at times, as frustrating as it is, my reactions NOW will affect them LATER.  I know personally.  I have struggled with not being good enough in the eyes of my father which eventually turned into not have any self-confidence.  Which lead to a crap ton of bad choices in my teens and 20's.

I never, ever, ever, ever...EVER want my kids to think that they do not have my whole heart.  I want them to grow up feeling confident in their choices and actions.  I want them to know I believe they are the most amazing children a mother could have.

But isn't that hard?  I know it is definitely hard for me because at the same time, I don't want my children to be egotistical, self-absorbed, selfish individuals.  There is a fine line.  Wouldn't you agree?  Balance and approach are key.  And I can tell you this, because I have 3 children that happent to be the same age, they are still our "firsts" which means I don't get a do over.  Talk about PRESSURE!

{Sofia, Ian, & Gabriella}

What I do know is it all starts at home.  If I don't want my daughters to struggle with not feeling adequate or comfortable in the way they look and they struggle with what I did, not being pretty enough, thin enough, athletic enough, and they feel the pain I felt, then I will have failed.  It is my mission, my LEGACY, to change that.  To make sure that they love themselves.  That they put forth their best efforts in life and can say, "I did the best I could!"

It is also my job to make sure that my son learns that looks aren't everything.  That the size jeans you wear isn't what makes a woman beautiful.  I will teach him to appreciate a woman.  To love her for who she is, faults and all.

It is equally as important that my husband plays a roll in this as well.  I don't want him to ever criticize our girls like I was criticized growing up.  I want him to make them feel like they are the most beautiful, talented, smart, confident girls they are.  I want him to teach our son how to love a woman the way she should be loved.  To appreciate her for what she brings to the table and hopefully to fill in the gaps of what she doesn't, making them a team.

I know this blog is about my fitness journey.  THIS is part of it.  THIS is a key component of why I let myself get so big, so sad, and didn't love myself for so long.  I know I am not alone.  I know that there are more women out there that have gone through the same.  That have been used and abused by men due to their "daddy complex".  And I want those of you that are walking the same mile as me, to know things CAN change.  You CAN let go and forgive.  You CAN learn to love yourself.  You CAN build your confidence, age doesn't matter!  Hey, I'm turning 40 in March, and I am just now digging deep to work on my issues.

Starting over...my way!

I have been struggling with HOW and WHAT I want to blog about. I have blogged before so it isn't new territory to me but this one, I want to be special.  I want YOU to gain knowledge from what a mommy to triplets does on a daily basis to stay fit, active, and keeping up with clean eating.  Because, at the end of the day, it CAN be done if you truly want it bad enough.  For me, my children are the reason I am healthy.  So I can be around for many years to come.  But, also, to feel good about myself and to look good for my hubs.  After all, he is stuck with me for the rest of his life!

This is going to be done MY way. The only way I know how to write, by sharing my experiences.  By providing support and guidance to others in similar shoes, whether you are triplet mommy, a twin mommy, a mommy of one child or several children born at different times.  I want this to be a place where YOU find information, inspiration, motivation, and more!

I hope you will follow me on this journey!  I wish I had started it a long time ago!