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


May 31, 2019 is National Heat Awareness Day or #NoFryDay.

Heat Illnesses Can be Fatal – Would You Know What to Do?

Did you know your body is constantly in a struggle to disperse the heat it produces? Most of the time, you’re hardly aware of it – unless your body is exposed to more heat than it can handle. In 2017, 87 people died in the U.S. from exposure to excessive heat, according to Injury Facts, the annual statistical report on unintentional injuries produced by the National Safety Council. Heat-related illnesses can escalate rapidly, leading to delirium, organ damage and even death.

There are several heat-related illnesses, including heatstroke (the most severe), heat exhaustion and heat cramps. Those most at risk include:

  • Infants and young children
  • Elderly people
  • Pets
  • Individuals with heart or circulatory problems or other long-term illness
  • People who work outdoors
  • Athletes and people who like to exercise – especially beginners
  • Individuals taking medications that alter sweat production
  • Alcoholics and drug abusers
  • Heat Stroke

Seek medical help immediately if someone is suffering from heat stroke. Signs and symptoms include flushed skin that is very hot to the touch; rapid breathing; headache, dizziness, confusion or irrational behavior; and convulsions or unresponsiveness. The victim also will likely have stopped sweating. Do not hesitate to take action:

  • Call 911 immediately
  • Move the victim to a cool place
  • Remove outer clothing
  • Immediately cool the victim with any means at hand, preferably by immersing up to the neck in cold water (with the help of a second rescuer)
  • If immersion in cold water is not possible, place the victim in a cold shower or move to a cool area and cover as much of the body as possible with cold, wet towels
  • Do not try to force the victim to drink liquids
  • Monitor the victim’s breathing and be ready to give CPR if needed

Heat Exhaustion

When the body loses an excessive amount of salt and water, heat exhaustion can set in. People who work outdoors and athletes are particularly susceptible. Symptoms are similar to those of the flu and can include severe thirst, fatigue, headache, nausea, vomiting and, sometimes, diarrhea. Other symptoms include profuse sweating, clammy or pale skin, dizziness, rapid pulse and normal or slightly elevated body temperature. Uncontrolled heat exhaustion can evolve into heatstroke, so make sure to treat the victim quickly.

  • Move them to a shaded or air-conditioned area
  • Give them water or other cool, nonalcoholic beverages
  • Apply wet towels or having them take a cool shower

Heat Cramps

Heat cramps are muscle spasms that usually affect the legs or abdominal muscles, often after physical activity. Excessive sweating reduces salt levels in the body, which can result in heat cramps.

Workers or athletes with pain or spasms in the abdomen, arms or legs should not return to work for a few hours. Instead:

The best way to avoid a heat-related illness is to limit exposure outdoors during hot days. Air conditioning is the best way to cool off, according to the CDC. Also:

  • Drink more liquid than you think you need and avoid alcohol
  • Wear loose, lightweight clothing and a hat
  • Replace salt lost from sweating by drinking fruit juice or sports drinks
  • Avoid spending time outdoors during the hottest part of the day, from 11 a.m. to 3 p.m.
  • Wear sunscreen; sunburn affects the body’s ability to cool itself
  • Pace yourself when you run or otherwise exert your body

If you have questions or concerns about heat exhaustion, please consult your primary care physician. If you have questions about how to keep your body hydrated during the summer, schedule a nutrition consultation with our Registered Dietitian, Lisa James by filling out the form below!

This blog was originally published by the National Safety Council on

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.

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!

Stress Management Newtown PA

10 Ways to Reduce Stress

April is Stress Awareness Month which means taking time to unwind and educate yourself on ways to improve your stress management tactics.

While you can’t avoid stress, you can minimize it by changing how you choose to respond to it. The ultimate reward for your efforts is a healthy, balanced life, with time for work, relationships, relaxation, and fun. Here are some tips on how to manage it:

  1. Eat and drink sensibly. Alcohol and food abuse may seem to reduce stress, but it actually adds to it.
  2. Set realistic goals and expectations. It’s okay, and healthy, to realize you cannot be 100% successful at everything at once.
  3. Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.
  4. Exercise regularly. Choose an exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude).
  5. Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities
  6. Assert yourself. You do not have to meet others’ expectations or demands. It’s okay to say “No.” Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
  7. Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits.
  8. Study and practice relaxation techniques. Relax every day. Choose from a variety of different techniques. Combine opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress.
  9. Take responsibility. Control what you can and leave behind what you cannot control.
  10. Reduce stressors (cause of stress). Many people find that life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself.

There are several other methods you can use to relax or reduce stress, including:

  • Deep breathing exercises
  • Meditation
  • Progressive muscle relaxation
  • Mental imagery relaxation
  • Relaxation to music
  • Biofeedback
  • Counseling, to help you recognize and release stress
  • Ask your healthcare provider for more information about these techniques

Blog written by the Clevland Clinic, for more on stress management visit

At the NAC, we know the importance of balanced physical and mental health, which comes from nutrition, exercise and stress management together. The HealthyCare Program helps manage stress, creates a personal fitness plan for you, meal planning, group support sessions and more. If you are interested in taking the next step towards a healthier you, please fill out our form below.

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Doctor and Nurse

New Capital Health Primary Care Office Opens in Newtown

Capital Health Medical Group, Capital Health’s network of more than 250 physicians and other providers who offer primary and specialty care, has opened a new primary care office in Newtown.

The new Capital Health Primary Care – Newtown office, located on 3 Penns Trail Road (a half mile away from Newtown Athletic Club), features five board certified doctors and a nurse practitioner who are available for appointments to provide check-ups, sick visits and preventive care for children and adults (including care that’s specific for women and older adults).

Capital Health Primary Care – Newtown is led by board certified physicians Dr. Robert Remstein, Dr. Jane Abdalla, Dr. Harmony Bonnes, Dr. Kelley Vandergrift, and Dr. Stephen Vanni, as well as certified nurse practitioner Angela Marchesani. NAC members are invited to a community open house on Thursday, March 28 from 5 to 7 p.m. to meet the team and tour the new facility.

All Capital Health Medical Group offices use a shared electronic medical records system, which allows providers to access medical records on a secure network, making it convenient for patients to continue their care across our network of primary and specialty care providers. Patients can also manage their health easier using our Capital Health Medical Group patient portal, which allows patients to conveniently access information about any of their office visits online.

Office hours at Capital Health Primary Care – Newtown are Monday, Tuesday, Thursday, and Friday (8 a.m. to 4:30 p.m.) and Wednesday (8 a.m. to 7 p.m.). To make an appointment, call 215.504.1761 or learn more by visiting

Please fill out the form below if you’re are interested in learning about future events sponsored by Capital Health.


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