NutritionRx

05/23/2026

Yum. If you could smell my house right now.

Fresh batch of blueberry baked oatmeal straight from the oven.

Full recipe:
https://nutritionrx.ca/recipe/blueberry-baked-oatmeal/

Ingredients
• 1 cup old-fashioned rolled oats
• ¼ cup chopped walnuts
• ½ tsp baking powder
• 1 tsp cinnamon
• ¼ cup honey or maple syrup (optional)
• 1 cup skim milk
• 1 egg
• 2 Tbsp non-hydrogenated margarine, melted
• 1 tsp vanilla extract
• 2–3 ripe bananas, sliced
• 1 cup blueberries

Directions
1. Preheat oven to 375°F.

2. Lightly grease a 2-quart baking dish.

3. In a medium bowl, combine oats, half the walnuts, baking powder, and cinnamon.

4. In a separate bowl, whisk together honey (or maple syrup), milk, egg, melted margarine, and vanilla.

5. Arrange sliced bananas in a single layer on the bottom of the baking dish. Top with half the blueberries.

6. Sprinkle the oat mixture evenly over the fruit. Pour the liquid mixture evenly over top.

7. Sprinkle with the remaining walnuts and blueberries.

8. Bake for 35–40 minutes, until the top is golden brown and the oats are set.

Makes: 6 servings
Serving size: 1 square (approx. 2.5” x 3”)

Enjoy!

❤️🐻🌈
Jen Broxterman, RD
Registered Dietitian

05/11/2026

5 nutrition tips for women in perimenopause

(from a Registered Dietitian)

04/27/2026

Your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy.⁣
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Dr. Yoni Freedhoff is a renowned obesity medicine doctor, and this definition is one I’ve fully adopted with my own clients.⁣
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The key insight: long-term weight loss success isn’t about suffering through the healthiest life you can tolerate. It’s about building the healthiest life you can enjoy.⁣
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There will come a point where you can’t happily eat less or happily move more. ⁣
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That weight?⁣
That’s your best weight.⁣
And it’s enough.

04/07/2026

04/07/2026

Protein Science. 1.6 g/kg. That’s the ceiling.⁣
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Dr. Stuart Phillips has spent over 30 years of his career studying muscle and protein. What he shared recently is super interesting:⁣
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A meta-analysis of 74 randomized controlled trials (nearly 2,700 people) found that once your clients hit about 1.6 g/kg/day of protein combined with resistance training, more protein doesn't build more muscle, more strength, or more of anything.⁣
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That's the ceiling.⁣
Not a starting point. A ceiling.⁣
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Also, reminder to US folks → this is 1.6 grams per kilogram per day as the upper limit.⁣
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So that works out to 0.73 grams per pound per day.⁣
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Pretty reasonable, and probably lower than what a lot of people are currently chasing for a protein intake target (or being told by their personal trainer they have to choke down).⁣
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The one exception worth knowing: if you’re in a significant caloric deficit (think 40% below maintenance) with intense training, bumping up to around 2.4 g/kg/day can help you add a bit of lean mass while cutting. But even at half that amount (1.2 g/kg), muscle was still preserved and strength still improved.⁣
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So the takeaway: higher protein during a hard cut has some benefit, but you don't need to panic if you’re not hitting aggressive targets. The muscle-preservation threshold is lower than most people think.

03/25/2026

I just wrapped up nutrition coaching for today.⁣
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My last client has ADHD, she’s overworked, and she told me her brain has just been... glitching.⁣
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Giving into every impulse before she even realizes what’s happening. ⁣
Food, distractions at work, all of it.⁣
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She knows I don’t allow your mean “inner bully” to join our nutrition sessions. ⁣
(haha, thankfully, we worked on being less self-critical a long time ago)⁣
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Instead, I shared that when you’re over-scheduled, under-slept, and constantly stimulated, the part of our brain that helps us pause and make good decisions just goes offline.⁣
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We talked about what actually helps when your brain gets to that place.⁣
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You would think it’s more willpower, but nope.⁣
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A glitching prefrontal cortex needs a biological reset. ⁣
Like powering off, and then powering back up a frozen computer screen.⁣
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Here’s what reliably works: ⁣
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Move - go for a walk outside. ⁣
Breathe - practice some slow breathing. ⁣
Rest - take a nap, or go to bed early. ⁣
Nature - get outside in nature, even if it’s just for 10 minutes.⁣
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That’s what I told her to try the next time she felt herself spinning.⁣
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I wish more people knew that when things feel out of control, the answer is usually just to slow down, not push harder.⁣
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❤️🐻🌈 Jen

03/25/2026

Missed my morning workout.⁣
Tonight: Turn my brain off. Just move.⁣
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3 rounds, 12 stations⁣
30 sec work : 30 sec rest⁣
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1. Goblet Squats⁣
2. Bench Press⁣
3. Walking Lunges (with sandbag)⁣
4. Rowing⁣
5. Kettlebell Swings⁣
6. Gorilla Rows⁣
7. Shoulder Press⁣
8. Burpee Broad Jumps⁣
9. Box Step-Ups⁣
10. Bicep Curls⁣
11. Skull Crushers⁣
12. Russian Twists⁣
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Save this for when you need to turn your brain off, and just move.⁣
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❤️🐻🌈 Jen⁣
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03/24/2026

I met a new nutrition client today. She began dieting at age 20 when she weighed 119 lb.⁣
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Now, she’s 59 years old and weighs 201 lb.⁣
This is down from an all-time highest weight of 345 lb.⁣
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Right now, she’s battling Type 2 diabetes and fatty liver disease.⁣
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Today, in tears, she told me she would give anything to have her “old body back.”⁣
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A body she hated at that time. At 119 lb, she believed she was too fat.⁣
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The number on the scale was never the real issue. It never is.⁣
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I wish more people could see just how beautiful and healthy they are in the moment.

03/04/2026

If your comfort foods mainly consist of: chips, cookies, candy, or cake, you’re not alone.

Here’s my advice as a Registered Dietitian when you feel trapped in a cycle of emotional eating.

03/03/2026

1 and 8 people are now taking a GLP-1 medication for weight loss.

What does that mean for you if you’re thinking about starting one of these drugs?

There’s an upside, and a dark downside if you’re not careful.

As a Registered Dietitian, I have many nutrition clients I work with who came to me after starting a GLP-1 med so they can work on their relationship with food while losing weight.

No shame in that.

It’s smart even, especially to avoid the rebound weight gain if they ever go off it.

If you’re looking for a trusted source to support you in healthier eating habits while on a GLP-1 drug, I’ve got your back.

Learn more about my nutrition packages and prices on my website here:
www.NutritionRx.ca

Keep being healthy, I respect your hard work!

❤️🐻🌈

Jennifer Broxterman, RD
Registered Dietitian