Issue #31 – Healthy Fast Food

True story: fast food isn’t healthy. It’s just not. But it is convenient, inexpensive, and tasty, so if you fall into the almost 50% of Americans who eat at fast-food restaurants at least once a week, at least you know you’re in good company. And given that fast-food consumption is practically woven into the fabric of our society, you don’t need to give up your drive-thru habit completely — or pretend you’ll just order a salad (who are you kidding, really?) — you just need to make healthier choices. And by “healthier,” we mean avoiding those 2,000 calorie fat-bombs like triple-decker cheeseburgers and jumbo-sized fries

Keep portion sizes small: If the fast-food restaurant offers several sandwich sizes, pick the smallest. Bypass hamburgers with two or three beef patties, which can be close to 800 calories. Choose instead a regular- or children’s-sized hamburger, which has about 250 calories. And skip the large serving of french fries and ask for a small serving instead. This switch alone can save 200 calories.

Choose healthier side dishes:Take advantage of the healthy side dishes offered at many fast-food restaurants. For example, instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.

Other healthy choices include apple or orange slices, corn on the cob, steamed rice, or baked potato chips.

Go green: Choose an entree salad with grilled chicken, shrimp or vegetables with fat-free or low-fat dressing on the side, rather than regular salad dressing.

Watch out for high-calorie salads, such as those with deep-fried shells or those topped with breaded chicken or other fried toppings. Also skip extras, such as cheese and croutons, which quickly increase your calorie count.

Opt for grilled items:Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted lean meats — such as turkey or chicken breast, lean ham, or lean roast beef.

Watch what you drink:Many beverages are high in calories. For example, a large regular soda (30 ounces, or 887 milliliters) has nearly 300 calories. Instead, order diet soda, water, unsweetened iced tea, sparkling water or mineral water.

Also, skip the shakes and other ice cream drinks. Large shakes can contain more than 800 calories.

Have it your way

Remember, you don’t have to settle for what comes with your sandwich or meal — not even at fast-food restaurants. Ask for healthier options and substitutions. And keep your eye on portion sizes.

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Issue #31 – What’s Good at the Salad Bar

Let us eat lettuce as the saying goes. The salad bar is a great place to get most to all of your daily nutritional needs. You can pick and choose the ones you like and the ones you need that you might not like. The salad bar generally provides vegetables, fruits, a couple of protein sources, heathy fats, healthy dairy options, and healthy carbohydrate sources. The salad bar offers healthy dressing choices such as: olive oil, red wine vinegar, and balsamic vinegar. Olive oil and nuts are a respectable source(s) of monounsaturated fat which is known to aid in the removal of cholesterol in blood vessels among many other awesome health benefits. The salad bar will generally provide nonessential protein sources such as edamame and essential protein sources such as eggs and bacon. Also mushrooms are a not-so-commonly-known good source of vitamin d that is available on the salad bar as well.

BEETS- Gives you more energy. Good for your immune system, high in vitamin C and fiber. It also contains potassium which is good for the nervous system. It also contains manganese which helps create healthy bones, liver, kidney and pancreas. It also has vitamin B which in turn, decreases your cholesterol.

Artichoke Hearts- Helpful food to lower blood sugar and blood pressure, helps decrease swelling of the body, keeps your heart in good shape, improves bile production for your liver which in return, decreases your cholesterol.

The Circles crew paid a visit to the salad bar at Jason’s Deli on 3910 S. Maryland Parkway, talk about YUM! The salad bar is a great place to go when you want healthy food and Jason’s has a great salad bar with a great selection. Not to mention all the healthy selections on the menu has a lot different food and drinks and deserts. Over all the Circles group who went to Jason’s deli said it was either good or they loved it or it was alright. People said they would definitely go back and try their various salad bar items and the delicious items on the menu.

CARROTS- Good source of several vitamins and minerals, especially vitamin A (from beta-carotene), biotin, vitamin K (phylloquinone), potassium and vitamin B6.

ONIONS- High in vitamin C, a good source of fiber, and with only 45 calories per serving, add abundant flavor to a wide variety of food.

CUCUMBERS-  There are just 16 calories in a cup of cucumber with its peel (15 without). You will get about 4 percent of your daily potassium, 3 percent of your daily fiber and 4 percent of your daily vitamin


EDAMAME-  Good in protein, fiber, and carbohydrates, doesn’t contain a lot of fat and sugar. Contains lots of minerals like, Calcium, magnesium phosphorus, potassium, sodium, zinc, copper, manganese.

BROCCOLI-  Doesn’t have much calories. – Lots of vitamins and minerals.

– Good source of Fiber.

– Contains Saturated Fat, Cholesterol, Sodium, and Sugars





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Issue #31 – Protein Shakes and Smoothies

Protein Shakes and Smoothies are a great way to replenish the body when you’re on the go. This simple but nutritious concoction can be customized to your taste bud preferences thru the use of a blender or juicer. Different healthy ingredients such as fresh fruits, vegetables, liquids, and protein powders are added to the mix to make a tasty treat.

Protein Shakes can also be used as a meal replacement for weight loss. With certain ingredients combined, you can have amazing results on the body overall both internally and externally. Protein Shakes are beneficial health wise and make great “go to food” for those who live a busy schedule and don’t have time to grab a bite to eat!









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Issue #28 – Circles Yummy Goulash


3lbs- Ground beef
2 cups – chopped onions
2 Bell peppers chopped
1 small bag frozen mixed veggies
1 small bag frozen corn
3lbs- elbow macaroni
4 to 6 cups of left over spaghetti sauce

Here’s how to make goulash.
1. Brown the meat in skillet
2. Season to taste
3. Add onions
4. Add in the cut bell peppers
5. In an electric roaster add the leftover spaghetti sauce and meat mixture together
6. Add frozen mixed veggies and frozen corn
7. Pour in uncooked pasta
8. Cook on 400 degrees 2 to 3 hours or until pasta is done. Make sure to check and stir occasionally.

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Issue#27-Pot Of Corned Beef And Cabbage


5 -7 lbs corned beef brisket
5 lbs red potatoes
3 lbs baby carrots
2 medium yellow onions
2 heads cabbage








Wash and cut potatoes into quarters.

Peel and cut onions into wedges.

Cut cabbage into wedges.

Place all vegetables into a large electric roaster oven.

Rinse corned beef and place on top of vegetables.

Sprinkle spice packets included with the corned beef on top.Fill with water until vegetables and corned beef is slightly covered.Set roaster to 300 degrees and cook for 5 to 6 hours or until meat and vegetables are tender.Tips If you do not have an electric roaster oven you can use a roasting pan and your regular oven and achieve this meal. Just set your oven for 300 degrees and cook until meat and vegetables are tender.Don’t want to heat up the oven, you can use a big stock pot and boil everything on top of stove.Boil until everything is tender.Another alternative way of making this meal is in a large Crockpot. If you choose to cook this meal in a Crockpot you’ll have to cut recipe in half to make it fit.Cook on low for 6 to 8 hours or until everything is tender.

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Issue #27 – Monkey Bread Bear



Dough                                                                                                                                                                                        Topping

1/2 cup lukewarm water                                         1/2 cup granulated sugar

1 tablespoon vegetable oil                                     1 tablespoon cinnamon

1 large egg                                                              1/2 stick butter, melted

1 teaspoon salt

1 tablespoon sugar

2 teaspoons instant yeast

2 cups all-purpose flour


1) Place water, vegetable oil, egg, salt, sugar, and yeast in a medium bowl and stir well.

2) Add 1 cup of the flour, stirring to blend.

3) Add the second cup of flour, stirring to make a cohesive dough. Let the dough rest for 5 minutes; this gives the flour a chance to absorb the liquid, making it easier to knead.

4) Knead the dough-by hand, mixer, or bread machine-till it’s soft and smooth. (If you want to use a bread machine, put everything but the flour in the machine, add the first cup of flour, set the machine for “dough,” let it mix up the first cup pf flour, and then add the second cup of flour-skip the next step and let the machine do the rise.)

5) Place the dough in a lightly greased bowl, cover it, and let the dough rise for 30 to 60 minutes, till it’s doubled in size.

6) Meanwhile, lightly grease an 8” round cake pan.

7) Make the topping: Blend the sugar and cinnamon in a small bowl, or shake them together in a small lidded container.

8) Put the dough on a clean, lightly greased work surface; a silicone mat works well here. Divide it into pieces about 1-1/2″ in diameter; you’ll make 16 to 18 pieces.

9) Dip pieces in melted butter; roll in the cinnamon sugar to coat.

10) Place the pieces in a single layer in the prepared pan. Sprinkle any remaining cinnamon-sugar-butter over the top.

11) Cover the pan, and let the bread rise for 30 to 60 minutes, till it’s visibly puffy. Towards the end of the rising time, preheat the oven to 350 F.

12) Uncover the pan, and bake the bread for 25 to 30 minutes, till it’s golden brown and feels set.

13) Remove from the oven, and immediately turn the pan over onto a cooling rack. Lift the pan off the bread, and scrape any leftover topping in the pan onto the bread.

14) Pull the bread apart to serve-or let your eaters pull it apart themselves. Serve warm, or at room temperature.


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Issue #27 – Farmer Boys Restaurant Review

Farmer Boys is a quick and fast restaurant, their headquarters are in Riverside, California. They prepare their foods freshly every day. There’s 68 locations in five counties, across South California. From Orange County to Bakersfield, and Fresno to the suburb of Clovis.  The start of Farmer Boys was founded by the Havadjias brothers in 1981. The Havadjias family were immigrants from Cyprus.  In 1979 the Havadjias brothers originally owned Astro Burgers in Torrance, California and Theodore’s Restaurant in Hollywood, California in 1981 prior to owning McCoy’s Restaurant in Perris, California.  Sixteen years later, Farmer Boys was granted a franchise status and a year later Farmer Boys restaurant opened in Temecula, California.  They had won awards for the their deep fried zucchini and onion rings. Today there are seven locations around the Las Vegas valley. 


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Issue 26 – Valentine's Day Chocolate Covered Strawberries

Everyone Loves Chocolate So Why Not Make Your Own Chocolate Covered Strawberries This Valentine’s Day. They Are As Easy As 1, 2, 3. All You Need Is Chocolate And Fresh Strawberries.



  1. Melt Chocolate In Microwave, Using The Microwavable Tray.
  2. Stir The Melted Chocolate To Make Sure It Is Completely Melted.
  3. Dip Strawberries In Melted Chocolate, Let Cool, Add Whip Cream, And Enjoy!
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Issue #26 – Triple Berry Protein Shake/Fluffy Key Lime Pie Bars


2 cups of triple blend (strawberries, raspberries, and black berries) frozen berries

2 cups of vanilla almond breeze

1 1/2 heaping scoop of your favorite protein powder (chocolate, vanilla or strawberry)


1. Add all ingredients in a blender.



1 package (6 ounce) sugar-free gelatin

1/4 cup boiling water

4 cups (6 ounce each) Key Lime Greek Yogurt

1 carton (16 ounces) frozen whipped topping, thawed

1 graham cracker crumbs

1 stick of butter melted


1. Mix all ingredients together in a large bowl.

2. Pour into crust.

3. Cover and refrigerate for at least 2 hours, until set.

4. You can place in freezer for 1 hour to set quicker.

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Issue #26 – How Cooking Utensils Have Changed Over The Years

From the primitive grinding stones to the modern food processor, kitchen utensils have been a part of everyday life from what seems like the beginning of ti me. Circles Magazine explored how they have progressed throughout the decades.



from the original Dover egg beater to the 1940’s  electric to the modern kitchen mixer

In 1860 the hand slicer was more difficult without the circular blade of today.




Utensils come from the stone age of ti me three million years ago. Around 360 B.C., the bronze age of utensils were introduced, leading us to more sophisticated forms of metallurgy. Then in the 8th century the Romans popularized utensils such as meat hooks, meat mincers, spatulas, colanders, strainers and ladles made of iron, with pots and
kettles made of bronzes and terracottta. Early modern times begun producing specialized utensils like the apple corer, cork screws, and canned food openers. In the 19th century we expanded the market of utensils such as: potato peelers, jelly molds and salad spinners. They proved to be very popular because of the time saved on the labor. By the end of the 20th century kitchen utensils were commonly made of metals including steel, nickel, silver, tin and aluminum. Leading us into the la er 20th century with the majority of kitchen utensils being manufactured from petroleum based plastics.








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