Saturday Classes at Fly High Fitness Studio

The Fly High Fitness Studio will be hosting a Spinning Orientation and Workshop on the weekend of March 5th and 6th. The orientation will be utilizing the studio; therefore, there will be no classes on Saturday, March 6th. Classes will resume as normal on Monday, March 7th. The wellness staff apologizes for any inconvenience; however, this is the perfect opportunity to visit the PWA Fitness Center. Come and explore the equipment on your own or ask a wellness specialist for a Training Zones routine.

Training Zones was a newly added class in February and participants seem to really enjoy it. It is a class that can be done individually or in a group at any time of day. Participants simply contact a wellness specialist who will give them a written routine. Each routine takes approximately 45 minutes to complete and is a full body, strenghth and cardio workout. Come in and give it a whirl!

Recipe: Whole Wheat Irish Soda Bread

Taken from eatingwell.com

Happy St. Patrick’s Day! Soda breads are hearty Irish staples – whole-meal flour with large flakes of bran and wheat germ, or white flour or a mixture leavened with baking soda and moistened with buttermilk. The acid in the buttermilk reacts with the baking soda, which is an alkali, creating bubbles of carbon dioxide that rise the bread. Soda breads have the heft of a yeast bread but are made in minutes and the dough can be shaped into scones or a round loaf, depending on the occasion. Originally it would have been baked in a Bastible (pot oven) over the open fire.

Active Time: 10 minutes
Total Time: 1 1/2 hours (including cooling time)

Ingredients

• 2 cups whole-wheat flour
• 2 cups all-purpose flour, plus more for dusting
• 1 teaspoon baking soda
• 1 teaspoon salt
• 2 1/2 cups buttermilk

Preparation

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
2. Whisk whole-wheat flour, all-purpose flour, baking soda and salt in a large bowl. Make a well in the center and pour in buttermilk. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean dough off your hand.
3. Pat and roll the dough gently with floury hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly to about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants.
4. Bake the bread for 20 minutes. Reduce oven temperature to 400° and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30 to 35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.

Makes a 2-pound loaf (12 slices)

Nutrition
Per slice: 165 calories; 1 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 37 g carbohydrates; 8 g protein; 3 g fiber; 347 mg sodium; 179 mg potassium.
Nutrition Bonus: Fiber (13% daily value)
2 Carbohydrate Serving
Exchanges: 2 starch