Clean Version of Panera's French Onion Soup

Clean Version of Panera's French Onion Soup

One of my favorite meals is soup! However, I am a soup 

snob. It must be yummy and NOT out of a can. 

1 stick Butter, salted, 1 stick

 2 very large or 4 small Onions, raw,

3 cups Beef Broth Condensed Soup, 

4 cup Organic 99% Fat Free Chicken Broth, 

1/8 cup Whole Wheat Flour

1 Tbs Tabasco 

1 tsp tomato paste

1/4 tsp vinegar
1 1/2 tsp ground black pepper
1 1/2 tsp salt
1/4 tsp dried thyme
1/4 tsp garlic powder

Spicy mustard to taste (optional) I did 1 TBS

Melt butter in saucepan over medium heat. 

When butter is melted, add onions and saute for 15-20 minutes, stirring often, until onions turn brown. 

Add flour for 3 min then remaining ingredients. 

Stir every 5 -10 minutes. Heat soup until it's boiling, then reduce heat to a simmer. 

Cook uncovered, for 20 minutes. 

Garnish with whole wheat croutons .
YUMMO LETS EAT!!

Let's GET Healthy,
Coach TIA 

Nutrition Facts Clean french onion soup

 6 Servings of 1.25 cups each 

Amount Per Serving   Calories 193.8   Total Fat 15.8 g       Saturated Fat 9.7 g       Polyunsaturated Fat 0.6 g       Monounsaturated Fat 4.0 g   Cholesterol 40.6 mg   Sodium 1,682.9 mg   Potassium 190.9 mg   Total Carbohydrate 9.0 g       Dietary Fiber 1.5 g       Sugars 2.8 g   Protein 5.0 g   Vitamin A 12.0 %   Vitamin B-12 0.5 %   Vitamin B-6 3.8 %   Vitamin C 8.4 %   Vitamin D 2.6 %   Vitamin E 3.6 %   Calcium 1.8 %   Copper 3.0 %   Folate 2.8 %   Iron 2.4 %   Magnesium 2.2 %   Manganese 4.7 %   Niacin 1.7 %   Pantothenic Acid     0.9 %   Phosphorus     2.8 %   Riboflavin 1.7 %   Selenium 1.3 %   Thiamin 1.8 %   Zinc 1.1 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

70.3 Ironman Accountability Week 9

70.3 Ironman Accountability 

Week 9

WK 9
Su: 
M: S & R 1:00 Z2 
T:  B Trans: 0:30 Z2 (QC)& R 0:15 Z2 
W: S & B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:45 Z2
S:  R 1:15 Z1 to Z2 
Totals 10 -hrs
S2 -hrs B4:30-hrs R3:30-hrs 

What I did: 100%+
As usual I had to switch things around. 
It was our 16th
wedding anniversary was on Friday. To celebrate it I cycled 16 miles. Then on Saturday my husband  and I ran 8 miles together. That made 16 total miles. :-)
I love my husband and am thankful he did this crazy run idea with me to celebrate out anniversary.
It was a lot of fun and we had great conversation. 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 2/26/2012 - 3/3/2012

EXERCISE MINUTES CALORIES BURNED  Rest Day  0   0 Swim 40laps 157/142 54 435 TM7.89mil sp5.8(81min)156/138 97 752 Trans C 12.21mil 126/111 50 255 TransTM 1.64mil 3cd 154/141 18 144 C36.54mil 165min 131/114 173 947 RR 5.7mil hr164/139 67 526 Swim 44 laps 150/136 59 445 C16.31mil 157/122 (my16 Wed Ann 71 434 RR 8.17 hr 224/153 8wp 4cd WINDY!!! 90 893 679 11.3 hours 4831

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA 

Chicken Fettuccine with Veggies

The sauce:
1 -2 TBS of 1/3 less fat cream cheese
1 - 1 1/2 cups milk
1 Tbs flour (whole wheat or white)
1 TBS Italian seasoning
1 tsp salt
black pepper to taste

2 TBS Parmesan cheese (optional for topping)

Blend all top ingredients in bender and let sit until ready to add to pasta. Depending on how you think you like it you can add more milk or cream cheese.

Pasta:
I use garden fettuccine noodles
1 bell peppers
1 cup Broccoli (can use frozen)
chicken (seasoned with back pepper and salt)

1.) Cook chicken as desired - grilled, boil, or pan - I pressure cooked mine.

2.) Cook bell peppers in a spray of EVOO

3.) Stem broccoli

4.) Boil pasta until al dente'

5.)  When pasta is done and water drained add sauce to pasta then let sit in hot pot for 2 - 3 minutes covered. Stir occasionally.

6.) Slice chicken and veggies

7.) Top pasta with chicken and veggies

8.) Add Parmesan cheese on top with black pepper

Enjoy,
TIA

Soon to be New Army Physical Fitness Test

I have several clients call me needing my personal training services in order to pass their "PT TEST's" for the Armed forces. Below is information on the "PT TEST" and the changes that soon will be implemented.

Army Physical Readiness Test or APRT might be replacing the APFT; commonly known as the "PT Test"

APRT includes five events:

60-yard shuttle run, one-minute rower, standing long-jump, one-minute push-up, as well as 1.5 mile run.

What has changed?

The sit-ups have been eliminated, push-up pace have been increased, and long-distance run has been replaced with shorter-faster runs.

Information from www.army.mil follow the link below

http://www.army.mil/-news/2011/02/28/52548-tradoc-revises-army-physical-fitness-test/

If you need to pass the test and you need "Results When You Train with TIA" feel free to email mail me for training times. I can get you ready.

Let's Get Healthy,

Coach TIA

Sparkpeople.com Reports

Sparkpeople.com is my favorite website for health!

I has such a wealth of information.

Below are the reposts it does for you when you put in your personal information.

"Reports" what is that you ask?

The "reports" are a breakdown of the nutritional, fitness, and weight information you tell sparkpeople.com. It is put into charts and graphs so you can see the progress you are making to living a healthy lifestyle .

Nutrition Reports

Daily Calorie Breakdown This pie chart shows the calorie breakdown of all the foods you ate.	Calories & Nutrients Over Time You set the dates to see a line chart of your calorie and nutrient intake over time.	Daily Nutrition Feedback Find out which goals you met or missed and get expert feedback.
Daily Nutrition Report Get a detailed report on all your nutrients for the day. You can also download 7 days of data to Excel from this report.	Calorie Differential Over Time You set the dates to see your calories in versus calories out over time.	Daily Calorie Differential Calories eaten versus calories burned for a single day.

Fitness Reports

Fitness Minutes Over Time You set the dates to see a line chart of your fitness minutes over time.	Strength Training Over Time You set the dates to see a line chart of your strength training over time.	Cardio Report Over Time You set the dates to see how many days you did cardio and how many calories you burned over time.
Daily/Weekly/Monthly Calories Burned See a line chart of how many calories you've burned over time.

Weight and Other Reports

Weight Over Time See a line chart showing your weigh-ins and other measurements over time.	Monthly SparkPoints A historical line chart showing your monthly SparkPoints over time	New Members Sparked See who joined SparkPeople thanks to your referral!
My SparkSummary Calendar See your progress in a monthly calendar view.	Quick Track You set the dates to see bar charts for all of your QuickTrack goals over time.	SparkPeople Special Goals Historical bar charts showing your Special Goals over time.
Fast Break Goals Historical bar charts showing your Fast Break goals over time.	Other Goals Historical bar charts showing your other goals over time. LET"S GET HEALTHY, Coach TIA

Runners Calculator

Calculate your Distance Finish Times ,Training Paces and Pace all at once.

Enter your most recent race distance and time Example: You ran a 5k or 3 miles in 20 minutes 10 seconds

Race Distance: Select: 1 mile 5 km 10 km half-marathon marathon or miles kilometers Time: 0 1 2 3 4 5 6 7 8 9 hrs 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 mins 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 secs Display results in : min/miles min/kilometers

email

Based on one entry of your most recent race time and distance, this tool will calculate: Projected Distance Finish Times: Based on the time you provide for a given distance, this tool will predict finish times for you for a variety of common race distances. Training Paces: Based on the time you provide for a given distance, this tool will suggest training methods and paces for you. Pace: Based on the time you provide for a given distance, this calculator will determine your pace in five different units. You can also convert paces using our Pace Converter

http://www.runnersworld.com/cda/trainingcalculator/0,7169,s6-238-277-279-0-0-0-0-0,00.html

Let's Get Healthy

Coach TIA