{potato leek soup}

As a {{single person}} I have always found it hard to cook for just me. Shopping is not made for just the single person, and when you freeze the extra it just ends up getting freezer burn. Left overs never last long, and lets face it, we dont like eating left overs anyway. So I found a Healthy cook book that is just for me. I am looking forward to being able to try some new recipes that are not only healthy but wont leave me with any left overs. 

     Ingredients                         For 2 servings          For 4 servings

      

      Leeks                                1 Large                      2 Large 

      Butter                                1 1/2 tsp                     1 Tbsp

      Peeled and sliced potato            1 1/2 cup                    3 cups 

      Water or chicken broth              3 cups                        6 cups 

       Salt and pepper                 to taste                       to taste 

Remove the tough outer leaves of the leeks. cut the remaining white and tender lighter-green part of the leeks in half lenghwise and hold the halves under cold running water to make sure that any dirt hidden between the layers is removed. Trim off the root end and chop the leep coarsely. set aside. 

In a heavy 2-quart (or 3 quart) saucepan over low heat melt butter. stir in the leeks. Cover and cook, stirring occasionally, for 10 minutes, or until the leeks are wilted but not brown. 

Add the potatoes, water or broth, salt and pepper. Increase the heat to high and bring soup to a boil. Reduce heat to low and simmer for 20 to 30 minutes, or until the potatoes are tender. Serve the soup hot or let cool to room tempature, puree it and serve chilled. 

Per serving- 185 calories, 0.8 g total fat, 0.1 g sat fat, 0 mg cholesterol, 323 mg sodium, 4.4 g protein, 43.2 g carbohydrates, 5 g fiber 

     My notes on the soup---- It was very {{easy.}} I also learned that leeks are not the same thing as green onions even tho they look like a jumbo sized green onion. (and yes I had to ask my local produce department manager) I added some extra seasonings, as it was kinda bland, I added garlic powder.I used 2 cans of chicken broth (bout 4 cups)  and the rest water (bout 2 cups water)  I made the 4 servings because I had a friend over, and she thought it was good too... there was some left over and I ate it for lunch the next day and was even better! 

                     ***** A Leek is not the same as a green onion ***** 



<3 Karen 

{Berry-Cheese Braid}

Hey guys, I am so {{sorry}} it has been so long since I have done a recipe for you! You know about me just starting a new job and it has been crazy with training! No excuses I know! Here is the recipe for a very yummy Berry-cheese braid! It was very easy, and {{inexpensive}}.  (And got approval from a friend.) 

Ingredients

1 tub (8 oz) strawberry cream cheese at room temp

1 Large egg seperated 

3/4 cup plus 1 Tbsp sugar

1 sheet frozen puff pastry thawed (found in the frozen section of any             grocery store) 

1. Heat over to 400*

2. Stir cream cheese, egg yolk, and 1/4 cup sugar until blended. Slightly beat egg white in small bowl. 

3. Place puff pastry lengthwise in center of baking sheet and unfold. With a rolling pin roll out to 12 inch long rectangle. (the one I bought was already perfectly rolled out and folded in to 3 sections which was just how it needed to be!)  spoon cheese filling into 2 1/2 inch wide strip down center. 

4. On both sides of filling cut 1 in wide strips from the filling to edge. (I used a pair of scissors and went from out to in.) Fold across filling overlapping and alternating from side to side. Brush with egg white then sprinkle with tbsn sugar. 

5. Bake for 25 min until puffed and golden. Cool slightly on sheet on wire rack. 

Veriations- use brown sugar and cinnamon spice cream cheese

     {{add chocolate chips}}   (Hello who doesn't <3 chocolate!) 

     {{ add almonds on top }}

                     ***** Just don't forget this will change the nutrition values by a little!

Nutrition:
Serving Size = 1 slice 
Total Servings: 8 per recipe

Per Servings: 
300 cal

4 g pro

27 g carb 

1 g fiber

20 g gat (6 sat) 

55 mg chol

  194 mg sod 

<3 Karen

{eleventh weigh-in}

Hello everyone! The weeks are going so fast and we've already reached our eleventh weigh-in! We are so very happy to be sharing our journey with you and we really hope that we {inspire} you on your journeys as well! You are always more than welcome to send us an email at thefitnesssisters@gmail.com or leave a comment below to tell us where you're at and how you feel about your journey! Or an encouraging note is always appreciated! Ok, so let's break this week down!

{{Megan}} lost 4.6 lbs this week! 

   "The only reason I lost this much in one week is because I decided to do a three day juice feast to kick start my metabolism and detox since I've been having such a hard time. The rest of the week I ate lean meats (tuna and chicken breast) and a lot of vegetarian-type meals as well! I also exercised every day! So happy to finally see the results! I hope I can keep it up with lean & clean eating now!"

{{Karen}}  lost 1.6 lbs this week! "I am so glad to be dropping again, I know I could still be doing better, but happy with the results I saw this week. I am still doing the abs challenge, and I can see a difference in inches and thats is what matters." 

{{Yvonne}} Gained 2.4 this week. "I ate really bad this week, and it shows, I feel fat, but next week is a new week and I will do better." 

Ok all you {beautiful} people! Love your bodies, embrace your bodies, and stay healthy!

LOVE,

T.F.S. - Meg, Yvonne, Karen

    {{the fitness sisters}}

{Lunch at work}

      Hey {{everyone!}} I wanted to share with you some struggles I have had this last 2 weeks with starting my new job. I first had been off for almost a month so I had gotten used to being able to eat healthy at home all the time, and cook when I was hungry. Well that changed fast! I started training in the next town over (the towns where I live are very small and have a limited choice of places to eat!) So during my training I tried to make the healthy choice, and get the chicken sandwich at mcdonalds (gross I know! I hate mcdonalds too! but when you only get 30 min and you dont know where anything else is... )

 so then I had had that for 3 days... getting old! then I finally started working in my store! and I was so excited they were giving me hours! lots of lots of hours! and no breaks... I worked one day almost 8 hours before I finally told the manager that I needed to get something to eat! so she told me to get something.. what did I get? Mcdonalds right next door! well after that I had had enough. 

      So I {{brought}} my lunch the next day! I was good, I brought a string cheese, a peach, a yoghurt, and some of my favorite honey pringle crackers! totalling 285 calories.. I was supposed to be off at 6 that evening so I was gonna come home and make me a nice healthy dinner... well I didnt get off until after 9, and when I got home I ended up just making me a TV dinner, it was a lean cuisine sesame stir fry for 280 calories and I had an orange. but because of my long hours I was way under my calories. 

I am trying to learn the balance of my hours and planning meals all over again! and its not always fun, and its not always easy, but its something I HAVE to do! I need to get my weight down! I have been very good about doing my ab work outs every night no matter how tired I am! but I have not been able to do any of my running since I started work again.. my schedule will even out in 2 weeks and I wont be working all the over time I am now, and it will be more normal! until then I have to just keep on trying to do what I can to make the HEALTHY choices every day! 

Above is my {{333 calorie lunch!}} I bought a new tupperware that has a cold pack that you place between the bottom and top sections!! I had half a tomato, bell pepper and cucumber, with an ounce of cheese, and some italian dressing, a peach, and a pack of the best crackers in the world! pringles stix!

<3 Karen

{Progress}

I can't believe it's already half way through {{March}}. At the beginning of the month we started our FAB-ABS workout program to try and help kickstart our workouts and flatten our tummies during March. You can find the link to it =>here<= if you would like to do it yourself!

Even though it's been a stressful month, I've stuck to the program (because it only takes about 10 minutes a day!) and so far it seems pretty successful. I'm not trying to say I have a washboard stomach or anything, haha! But, I think I notice a bit of a difference. I thought I'd share some before & in-progress photos for you to enjoy. Let us know if you see a difference! {{not easy to post these!}}

Sometimes I get so overwhelmed at the {{big picture}} and how far I have to go, that I forget to see and {{appreciate}} the little changes along the way. So thankful for the small changes and my beautiful sisters and friends that I get to share this journey with <3

{{Karen}} is doing great! She's been super committed to her workout routine even though she just started a new job and has to do a modified version due to  a shoulder injury. I'm proud of you girl!

I've been sticking to the program every day, and I actually don't think it's challenging enough, but I still see progress which is great! OH! The {{plank pose}} is SO HARD! I can only do 52 seconds straight so far, and it HURTS! In a good way!

{{Yvonne}} got a late start, but is getting her work out started! These are her before photos and she'll be sharing her afters sometime in April! It's so hard with a brand new baby and a toddler but I know she can do it! Do it, sister! <3

Karen and I will share our after photos at the end of the month and we can't wait to see what another couple weeks does for our progress! Join in now if you'd like or wait for our next challenge in April. If you started the challenge with us, we'd love to share your before/after photos right here on our blog!

Stay fit friends!

<3

Meg

{tenth weigh-in}

{{HAPPY SAINT PATRICK'S DAY WEEKEND}}

We may as well be all green since it's St. Patrick's Day weekend! AND our tenth weigh in with measurements! We have definitely had a rough start (some of us more than others) but the results are starting to pay off. 

Let's kick things off with Karen who had a gain this week, but has lost 5 inches over the last 6 weeks! Great progress! This is why it's so important to keep track of measurements too. It just goes to show that the number on the scale is not the only thing that reflects whether or not you are getting thinner. Although Karen does want to see that number on the scale go down and not up, she has been building muscle and losing inches and getting smaller, yay! Here is what Karen has to say about this week: "I can just hope some of this weight gain is muscle, but I will just keep on keeping on!"

Yvonne lost one pound this week and has lost an overall SIX total inches over the last six weeks! We're really excited to see these kind of losses <3  Yvonne says, "I'm happy that I am down from last week, but I am ready to kick it into high gear. I know I can do better." Something Yvonne has expressed is that she would like to get more serious about exercise-- which can definitely be hard with a couple little tots to take care of!

And finally, Megan-- me, moi! I have been having a very difficult time losing weight since we started this. I'm not going to make excuses- there have been days where I've drank too much coffee, ate too much chocolate, and gotten too few hours of sleep, but in general I have been within my Weight Watchers points every day, every week. I've also been sticking to my exercise plan (5 days a week.) I'm frustrated because I have gained weight and inches. Although I lost 1 pound this week, I'm still up from when I started, and I'm up 7 inches from 6 weeks ago. I'm not going to let it discourage me although it's difficult. I have to keep going and never quit! Eventually the results will come. 

<3 Be well, friends!

Meg, Yvonne, Karen

    T.F.S

        {the fitness sisters}

{ninth weigh-in}

Hello {sweet} friends!

I'm sorry we didn't get an mid-week blog up this week, but things have been a little crazy and I've [Meg] been super sick :( so sad.

None of us had the best week as far as {results} but that doesn't mean that we stopped trying or that we're giving up. In fact Meg & Karen have been doing really well with the Ab Workout Program that you can find here: {{Abs So Fab}} <---- Link.

Here's our break down!

{Karen} maintained her weight this week.
     "I'm glad I didn't gain this week, but frustrated that I didn't lose. I was "on" calories every day. I'm just going to keep pushing forward and hope for better results next week!"

{Yvonne} had a slight gain this week.
     "I'm not surprised I weigh a little more today because I started my period yesterday for the first time since I had my son in October. I'm feeling very bloated today :("

{Megan} gained this week.
     "I have a thousand things I could say-- but I won't. I gained because I didn't stay within points everyday and on the days that I was in points, I didn't make great food choices. I'm sick of excuses. I'm going back to a cleaner way of eating."

So there you have it! We would {love} to hear how you're doing! Drop us an email at thefitnesssisters@gmail.com or leave a comment below. <3 If you'd like to join our AB CHALLENGE, jump on in [or start it now and extend into next month] :)

Take care dear friends!
<3,
Megan, Karen, & Yvonne
aka T.F.S
     {the fitness sisters}