Vodka Honey Lemonade

Enjoy this yummy summer cocktail during the hot summer days! With only three ingredients, this drink is easy to make and very refreshing.


Honey Syrup:

1/2 cup honey

1/2 cup warm water


1 1/2 ounce fresh lemon juice

1 1/2 ounce vodka

1 ounce honey syrup

Lemon wheels, for garnish


For the honey syrup: Whisk together the honey and water in a small saucepan over medium heat. Bring to a simmer and stir until dissolved, about 1 minute. You can cool and store in an airtight container for up to 2 weeks.

For the drink: Put 2 cups ice to a cocktail shaker and then pour in vodka, honey syrup and lemon juice. Shake, and then strain into a glass. Garnish with a lemon wheel.

In need of more healthy and fun recipes for your next summer barbecue? Look no further than our own NAC Registered Dietitian! They are here to answer any questions you have about nutrition and they’re always happy to help. Did you know, your insurance might cover some Registered Dietitians consultations? Fill out the form below, send us your insurance information, and we’ll let you know how many visits you have covered. Get on your way to your healthiest self today!

Healthy Marshmallow Fiber Treats

Fiber not only lowers our bad “LDL” cholesterol but it also keeps hunger and blood glucose levels in check.

How much does your child need?

  • 1 – 3 years old should get 19 grams a day
  • 4 – 8 years old should get 25 grams a day
  • > 9 years old 26 grams a day (female)
  • > 9 years old up to 38 grams a day (male)

Here’s a fiber-packed snack your children will crave!

Marshmallow Fiber Treats


  1. ½ stick of unsalted butter
  2. 1 package (10 oz) of marshmallows
  3. 5 cups of Fiber One Cereal
  4. ½ cup of chia seeds


  1. In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat.
  2. Measure and pour chia seeds and cereal into bowl; add to marshmallow butter mixture until well coated.
  3. Using buttered spatula or wax paper evenly press mixture into large baking pan coated with cooking spray. Cool. Cut into 2-inch squares. Serve.

Nutrition Facts

Want to learn how to incorporate healthy food and beverages into your meal routine? Schedule a nutrition counseling session by filling out our form below!

Quinoa Enchiladas

Written by NAC Registered Dietitian, Lisa James.

On Sundays, I like to make big pots of stuff that my family and I can simply reheat during the week after a long day! It’s a simple way to meal prep. Proteins like tofu, chicken and beef and grains like quinoa, bulgur and wild rice keep my family happy and nourished.

Try my amazing Quinoa Enchilada recipe that’ll leave you and your family satisfied and nourished. It offers a good balance of protein, fiber, carbohydrates and antioxidants!


  • 2 cups of pre-rinsed quinoa
  • 1 can of drained, rinsed black kidney beans
  • 1/4 cup of red enchilada sauce
  • 4 diced bell peppers
  • 1/4 diced red onion
  • Kosher salt, pepper


  1. Bring to boil 2 cups of quinoa; 4 cups of water; let simmer
  2. Mix all other ingredients into the pot; salt and pepper to taste
  3. Serve; refrigerate leftovers

Nutrition Facts

Processed Foods Increase Hunger Hormones

Study shows that people who consumed a heavily processed diet ate more and gained weight, compared to when they followed a whole foods diet.

Ultra-processed foods are engineered to not only have a long shelf life, but to also have an irresistible concoction of salt, sugar, fat and other additions that make you fat. This is according to a study published this month in the journal, Cell Metabolism.

Foods like breakfast cereals, muffins, white bread, sugary yogurts, low-fat potato chips, canned foods, processed meats, fruit juices and diet beverages cause a rise in hunger hormones compared to a diet of minimally processed foods such as fresh fruits and vegetables, eggs, grilled chicken, fish, beef, whole grains, nuts and seeds.

In this small, yet intense study researchers at the National Institutes of Health recruited subjects who agreed to live in a research facility for four weeks where they would consume a whole foods diet or an ultra-processed one. The diets were comparable in calories, carbohydrates, fats and proteins. For example, the processed diet offered Honey Nut Cheerios with whole milk and added fiber and the whole breakfast consisted of a greek parfait with strawberries, bananas, walnuts, salt, olive oil, apple slices and a squeeze of fresh lemon.

Among the most remarkable findings, was that while on the ultra-processed diet subjects consumed 500 more calories a day, which amounts to an average of two pounds of weight gain in two weeks.

“Though we examined a small group, results from this tightly controlled experiment showed a clear and consistent difference between the two diets,” said Kevin Hall, the study’s lead author. This is the first study to demonstrate causality – that ultra-processed foods cause people to eat too many calories and gain weight.”

What can you do?

Whole foods can be more expensive and less convenient than highly processed foods. Albeit, with a little extra thought you can cook and prepare meals at home that do not take a lot of time or money. Pre-cut fruits and veggies save time, and are minimally processed, as is a loaf of whole grain bread. When fresh fruits and veggies are not readily available, frozen veggies are an excellent option. Over the weekend think about your weekly meals, cook in bulk and use coupons. This will ensure a great start to your and your family’s week!

Blog written by NAC’s Registered Dietitian, Lisa James, MS, RD.

To book your nutrition counseling session with Lisa James, please fill out the form below!

Lentils Wrap Newtown PA

In with Protein, Out with Fat

Need more PROTEIN and less FAT? NAC’s Registered Dietitian, Lisa James, knows you’ll love her Lentil Lettuce Wraps! One cup of cooked lentils contains 18 grams of protein and 16 grams of fiber! Try these for your next meal plan!

– 1, 1 lb bag of lentils
– 1 red onion
– 1 can garbanzo beans
– Kosher salt to taste
– 2 cloves of fresh garlic
– romaine lettuce leaves
– 1/3 cup oyster sauce

– Throw it all in a pot! Bring to boil, and turn on low.
– Scoop it on a lettuce leaf, add a little hot sauce.

Learn more recipes like this at Lisa’s Meal Prepping Event this Saturday, May 4 at 10:00 AM.

Fill out the form below to reserve your spot!

Omega 3s Newtown PA

Can what you eat affect how you feel?

Nutrition Therapy to Manage Anxiety and Depression

Anxiety disorders in the United States are the most common mental illness, according to the National Institute of Mental Health. That’s 40 million adults or 18 percent of the population who struggle with anxiety and depression. What’s more, numerous studies show a strong correlation between obesity and mental health. Managing these symptoms through counseling and medication is often effective, however, eating better can also ease depression and anxiety.

Guidelines and Foods to Ease Anxiety and Depression

A balanced diet of whole grains, legumes, fruits and vegetables rather than processed foods and simple carbohydrates will help stabilize your blood sugar and balance your natural hormones. Eating scheduled meals and snacks – at least every four hours – can also help improve your mood and keep your blood sugar from dropping to low.

What about omega-3s?

Found in salmon, mackerel and other fatty fish as well as walnuts and chia seeds, numerous studies show that omega-3s are helpful in fighting depression and anxiety. These specific omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are thought to have the most potential as a treatment option for both adults and children.

Some studies have shown that a deficit in the amino acid – tryptophan – has been linked to anxiety. Your body uses tryptophan to help make serotonin – sometimes referred to as the “happy chemical.” Foods highest in tryptophan include meat turkey, spinach, bananas, dates, oats and eggs.

A study on mice showed diets low in magnesium were found to increase anxiety related behaviors. Eating magnesium-rich foods may help to ease irritability and depression. The best sources are dark green vegetables, legumes, cereals, wheat bread, fish and nuts.

It’s important to make the distinction between everyday stress and anxiety and chronic severe depression, which is a recognizable medical condition. Even if your doctor recommends medication, it’s worth considering changes to your diet as an additional treatment therapy.

Article written and published by NAC Registered Dietician, Lisa James. Visit Lisa’s website, here.

If you would like to book a nutrition session with Lisa, or would like information about nutrition programs offered at the NAC, please fill out the form below.

13 Nutrition Tips for Everyday Health

Keeping yourself up to date on the latest nutrition news is nearly impossible if you’re not a health professional – and you might find yourself stressing over what to prioritize as you try to maintain a balanced diet.

Wherever you are in your own health journey, these 13 nutrition tips from NAC Registered Dietitian, Lisa James, are great starting points for anyone looking to improve their nutrition and overall health.

  1. Protein doesn’t need to come from an animal or shake! Nuts, beans, lentils and tofu also great sources of protein.
  2. Reset your internal hunger cues! Eat at least every 4 hours a day and try to not eat more than every 2 hours.
  3. Want to improve your triglycerides and HDL levels? Cut back on processed carbohydrates and increase protein!
  4. Your body needs fat to support cell growth, protect your organs and keep your body warm! Chose healthy fats such as nuts, plant oils and fish.
  5. Consume at least 25 grams of fiber a day!  Fiber is key to weight loss. Pears and artichokes are great options!
  6. Eating a protein-packed breakfast like eggs or greek yogurt will keep you full and help you eat fewer calories throughout the day.
  7. If you opt for meat, select lean cuts of beef and pork especially “loin” or “round” cuts.
  8. Eat fish often! It’s best broiled, roasted or grilled.
  9. Swap store-bought salad dressing for homemade dressing. Olive or flaxseed oil are excellent ingredients to add into the mix!
  10. Reduce your sodium intake by swapping your salt for herbs, spices, garlic, onions, lemons or limes!
  11. Over doing the post workout fuel? If you worked out for less than an hour, rehydrating with water might be enough!
  12. Are you a positive role model for your children? Make breakfast a habit – even if it’s on the go!
  13. What carbohydrate keeps hunger and blood sugar levels in check? Fiber, that’s right – it’s a carbohydrate! Whole grains, fruits and veggies.

Interested in learning more about nutrition and what foods fuel your body?

At the NAC, we know that to be successful in reaching your health goals, your nutrition plays an important role. For that reason, we have a Registered Dietitian on our staff to better serve you. Our Registered Dietitians provide you with complimentary nutrition classes, included in membership at the NAC, and seminars as well as fee-based personalized nutrition coaching to support your fitness in any stage of your life. Nutrition services may be covered by your insurance and are eligible for HSA coverage.

The next two HealthyCare sessions begin August 20 and 21. To learn more about our 13-week program & nutrition plan that has helped many participants “lose an average of 15 pounds,” contact or fill out the form below.

3 O’Clock Energy Bites

Easy to transport, satiating and nutrient dense! When your energy level dips late afternoon, give yourself a boost with one of our easy to make energy bites!

Prep time: 10 minutes | Total time: 20 minutes | This recipe makes 12 bites!



14 medium size dates

1/2 cup of walnuts

1/2 cup of steel cut oats

1/2 cup of peanut butter

1 T. of chia seeds

1 T. of honey

1 T. of vanilla extract

2 T. of cacao powder

1/4 tsp. kosher salt


Soak dates for 8 – 10 minutes before chopping. Chop walnuts into small pieces. In medium size bowl, mix all ingredients together.

Roll into small balls. Freeze or refrigerate for at least 10 minutes before eating.  Store bites in fridge or freezer for up to one week.



(Amount per serving)

Calories: 200

Protein: 4 g

Total Fat: 6 g

Saturated: 0 g

Fiber: 4 g

Cholesterol: 0

Carbohydrate: 30 g

Sugar: Added sugar: 0 | Natural sugar: 19 g

Sodium: 215 mg

*Nutrition Analysis by DietMaster Pro

Recipe by NAC RD, Lisa James. 


Want to schedule a visit or learn more about membership at the Newtown Athletic Club? Complete the form below!


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