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April 28 2016



A multi-station machine consists of a strong metal framework, pulleys, handles, seats, ankle cuffs, and adjustable iron weights. This week we bring you Top 10 Terrific Machine Exercises.

In fitness,



Top 10 Terrific Machine Exercises

The most common weight apparatus in a gym is called a multi-station machine. It consists of a strong metal framework, pulleys, handles, seats, ankle cuffs, and adjustable iron weights. Plates are stacked one on top of the other with holes in the sides. Read More


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Instead, use what energy you have to reach out and pull something good in with you. For goodness is bright; its radiance will show you which way is up, and illuminate the correct path that will take you there.  

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Chocolate Banana Strudel


Makes  4 servings.


  • Cooking spray

  • 8 (9" x 14") sheets phyllo pastry*

  • 2 Tbsp. canola oil

  • 8 Tbsp. whole-wheat panko

  • 3 oz. dark chocolate (72 percent), finely chopped Ė until it resembles grated chocolate, divided

  • 4 just-ripe large bananas, peeled and halved crosswise

  • 1 large egg, beaten with 1 tsp. water

  • 8 large fresh strawberries


  • Preheat oven to 400 degrees F. Coat baking sheet with cooking spray and set aside.

  • Place a sheet of phyllo with narrow end toward you. Brush it lightly with oil. Sprinkle 1 tablespoon panko over phyllo. Set a banana half 2 inches above bottom of phyllo. Sprinkle 1 tablespoon chocolate over and around banana. Lifting bottom edge of phyllo up over banana, roll it over, covering banana. Fold in sides, then finish rolling banana in phyllo. Transfer phyllo roll to prepared baking sheet. Repeat, wrapping remaining banana halves. Brush top, sides and ends of phyllo rolls liberally with beaten egg. Using small, sharp knife, make 2 diagonal slits in phyllo to let steam escape. Discard remaining egg

  • Bake phyllo rolls for 12 minutes, or until golden brown. Cool baked phyllo rolls on baking sheet for 20 minutes.

  • Meanwhile, cut bottom tip off each strawberry. Placing strawberry with bottom toward you and rotating blade of a sharp knife at 45-degrees, make 4 or 5 vertical cuts from base to near top, just below hull. Gently press on strawberry to fan out slices.

  • To serve, transfer warm phyllo rolls to individual dessert plates. Sprinkle 1 teaspoon grated chocolate over each roll. Place a fanned strawberry on plate, and serve.

*If you can find only 13" x 18" sheets, cut in half to make 13" by 9" sheets. 


Nutritive Information

Per Serving
: 182 calories, 8 g total fat ( 28 g carbohydrate, 3 g protein, 3 g dietary fiber, 42 mg sodium.


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