NutritionRx Professional nutrition counselling services in London, Ontario. Fri, 15 Sep 2017 12:09:14 +0000 en-US hourly 1 How to Read More Books Mon, 28 Aug 2017 21:44:34 +0000 How to Read More Books

(Without Spending A Single Dollar or Adding More Time to your Day)

By: Jennifer Broxterman, MSc, RD
Registered Dietitian & Sports Nutritionist

books, bookshelf


I’d like to share one of my favourite discoveries from this summer. It helped me to go from reading 1 book per month to 2-4 books each week, effortlessly!

Meet Libby – It’s a free app that connects to your local public library and allows you to borrow (for free!) any audiobook or e-book from the expansive collection your local library subscribes into.


How Libby Works

Libby allows you to rent books from home FOR FREE without ever even needing to step into a library, and your borrowed electronic files are automatically retuned on your behalf at the end of the load period (yeah, no late fees!), or you have the option to renew your loan for a longer period if needed. All you need to get started is a local library card to sync to your library’s collection of electronic books, and you’re good to go.

Talk about a game changer for reading more books!!!

I’ve always been big into reading books (print, Kindle, or audio), and I believe that the continual investment in self-development and learning is one of the GREATEST GIFTS you can give to yourself and others. However, we all lead busy lives, and sometimes it’s simply hard to find the time to read when there are so many other things to take care of (I get it).

Reading is one of the BEST Investments of Your Time

Reading books by published authors makes you smarter and wealthier. It compresses the most important thoughts and life lessons from experts into bite-sized pieces of learning that you can take immediate action on. The act of reading is high-powered, low-cost, and time-efficient, offering the ultimate return on investment.

It’s no secret that reading books on a regular basis is one of the most beneficial activities we can do, and even the greats like George Washington, Thomas Jefferson, Abraham Lincoln, Bill Gates, Mark Cuban, Oprah Winfrey, Mark Zuckerberg, and more made/make it an absolute priority to read regularly despite their demanding schedules.


See tip #4 from an article called Why Successful People Spend 10 Hours A Week On “Compound Time”


The Secret of N.E.T.

When I attended Business Mastery with self-improvement leader Tony Robbins, Tony continued the stress the importance of reading for 30 minutes per day to feed and nurture our minds, just like physical exercise strengthens and develops our muscles. A brain that doesn’t read atrophies, just like muscles that waste away from disuse over time.

Tony Robbins taught us about N.E.T. (No Extra Time), which is the time we spend commuting, running errands, walking, cleaning the house, eating and drinking, etc. that takes up mindless time in our busy schedules. These valuable N.E.T. minutes are the perfect place to bring along Libby (i.e. downloaded audiobooks) with you for the ride.

Since discovering this free resource, I’ve easily devoured 2-4 books per week while driving around in my car, working around the house, or relaxing before bed, and haven’t had to make any extra time in my schedule for reading. This summer, I’ve especially enjoyed:

I can’t believe how many GREAT books are in the Libby library collection, and wanted to share this gem of a resource with all of my friends and followers.



Enjoy, and happy reading (listening)!


Jennifer Broxterman, MSc, RD
Registered Dietitian & Sports Nutritionist
Professional nutrition counselling services in London, Ontario, Canada.
In-Person Nutrition Coaching:
Online Nutrition Coaching:

P.S. If you’re looking for some reading recommendations, here are a few of my favourite books that I regularly recommend: NutritionRx Recommended Reading List


NutritionRx Recommended Reading List Mon, 28 Aug 2017 21:30:23 +0000 NutritionRx Recommended Reading List

If you’re looking for some powerful reading recommendations on the topic of personal development and self-improvement, here are a few of my favourite books that I regularly recommend:

Jennifer Broxterman’s Top Book Recommendations for Self-Development

weight loss success, crossing the finish line first

Mindset, Habits, Willpower, Self-Improvement

13 Things Mentally Strong People Don’t Do

Resilience: Hard-Won Wisdom For Living A Better Life

The Fearless Mind

The Willpower Instinct

The Subtle Art of Not Giving a F*CK

Better Than Before

The Power of Habit

Switch: How to Change with Change is Hard

The Power of No: Because One Little Word Can Bring Health, Abundance, and Happiness

Ego is the Enemy

The Obstacle is the Way

The Magic of Thinking Big

The Organized Mind



Food Rules

Mindless Eating


Business, Entrepreneurship

The E-Myth Revisited

Profit First

The Pumpkin Plan

The 4-Hour Work Week

Help First

Anything You Want


Money, Wealth, Finances

I Will Teach You To Be Rich

The Millionaire Next Door

Rich Dad, Poor Dad

Money, Master the Game





The Life Changing Magic of Tidying Up

Mini Missions for Simplicity

The Power of Less



The 5 Love Languages

Crucial Conversations

How to Win Friends and Influence People


Happiness, Stress Management

The Upside of Stress

Stumbling on Happiness

10% Happier

The Happiness Project

The Happiness Equation

Assessing Body Composition: When the Scale Lies Wed, 26 Jul 2017 01:39:17 +0000 Assessing Body Composition: When the Scale Lies

Sam-Beach 2017

Over the past 15 months, I’ve eaten mostly healthy, whole foods and exercised very consistently. And guess what? I GAINED WEIGHT.

Now, that hardly seems fair if you just look at the number on the scale, but when you look a little deeper it’s not that simple.

Okay, let’s rewind back 15 months. For years, I ate fairly well and exercised moderately. Before completing my first BodPod body composition testing, I thought I was in pretty good shape, considering my BMI was always on the low end of healthy. So, I was totally shocked when last April my body composition testing showed that I was 28% body fat (getting pretty close to the cutoff of under 30% for good health!).


My test results from April 2016

The test is completed by Dr. Peter Lemon, a prestigious professor at Western University in the School of Kinesiology. After getting the results, I asked him for his advice: what is the best way to help reduce body fat levels and get lean to promote a healthy body? The single piece of advice he gave me was to focus my efforts on getting my lean weight up through strength training while maintaining my healthy eating habits, because body fat would have to start dropping in response.

I followed his advice and fast forward 15 months I weigh MORE and my BMI is HIGHER.


My test results from July 2017

However, when looking at my body composition results you’ll see that things have changed for the better, despite not losing any weight. Over the 15 months, I gained about 7.5lbs of muscle and lost about 6lbs of fat. This lead to decreasing my body fat percentage from 28% to 23.5%! Considering I had to scale back on exercise for half a year and take two months off due to some serious health issues and surgery, I really didn’t expect to see big changes. This is a really good example of how many positive changes can be going on internally, but you can’t see that progress on the scale (or the mirror!). Because fat loss and muscle gain happen so slowly, I also really didn’t notice a change in the way my clothing fit, or notice a change in the way my body looked.

To book your own body composition testing and obtain your own lean-to-fat mass ratio, click here.  

Now, weight loss and being super lean isn’t the most important thing in the world. What is important is having a strong, healthy body that helps you live the life that you want. I’m really not stuck on having a specific body fat percentage for aesthetic purposes. My focus is on minimising my body fat percentage for health and longevity purposes. If I’ve learned anything in the last few months, it is that I’ll never take my health and well-being for granted again. Having my health is the MOST important thing to me.

Read more about my journey and how to balance a healthy lifestyle with health issues here.   

There’s this misconception that to see progress with weight loss that you need to be PERFECT. Low calorie, no carbs, no alcohol, and at the gym ALL the time to see weight loss results. This couldn’t be further from the truth. The best diet is one that is sustainable for you. One that you can follow consistently without feeling deprived and that accommodates your lifestyle and resources (time, financial, etc.). You can enjoy your life and make meaningful progress with your health, weight, and relationship with food.

For example, during these past 15 months I:

  • Went to the gym 3-5 days a week, depending on my schedule and how I was feeling
  • Didn’t run myself into the ground by pushing my physical limits at every single workout
  • Gave myself permission to take days off to recover without guilt
  • Did exercise and movement that I LOVE, that was enjoyable and didn’t feel like a punishment
  • Ate healthy, whole foods about 75% of the time
  • Allowed myself permission to eat out about 2x per week when I was too exhausted to cook
  • Enjoyed brunch or dinner out with friends at least once per week
  • Had a glass of red wine at many of those dinners out
  • Ate cake for dinner on at least 2 separate occasions :)
  • Regularly drank my much-loved Starbucks Grande Soy Chai Tea Latte
  • Had a small portion of junk food 1-2 times a week when I was craving something sweet
  • Went through a period of 5 months where I was really sick and could only stomach quick digesting carbs like toast, crackers, noodle soup, etc.

You see, I certainly wasn’t perfect with my eating habits (I probably never will be) and I actually enjoyed the process (minus the health issues and surgery part). The key to success is being as consistent as possible with healthy habits, and allowing yourself some slack on the days where you need rest or social time out where the healthy options are limited. If I can share one tidbit of nutrition wisdom here, it would be to give you a real-life example of someone who is doing all (well mostly – this girl loves her cupcakes 😈) the right things and not losing weight. It’s practically impossible to tell what’s going on only based on the number on the scale. Your body can be getting stronger, and healthier every day and you may not be able to notice or tell.

When you start eating unprocessed, whole foods and exercising regularly, your weight is bound to fluctuate ALL over the place. You can hold extra weight in your gut from the extra fibre, start holding more carb and water in your body/muscles (if you were dehydrated or eating low carb before), or just be gaining muscle and going through body re-composition.

Don’t panic if you start gaining weight. Here are my top three suggestions to help you assess if you are making meaningful progress:

1) Reflect every several weeks on how your clothes are fitting, they should slowly start fitting better over the course of time.

2) Take body measurements every 4 weeks of your bust, waist, hips, and one arm and leg (make sure you measure the same side every time!). Fat is more ‘fluffy’ than muscle and takes up about 15% more space than muscle, so if you are gaining muscle and losing fat you’ll likely see very little changes in your weight. Be patient, it takes time for your body to gain muscle and lose fat. Meaningful changes usually take about 4 weeks.

3) Check-in with a nutrition professional to make sure you are on track with your nutrition. Changing your habits can be HARD, and sometimes having an expert around to act as a guide to help you change your nutrition is exactly what you need to start seeing progress. Also, there are SO many opinions on the internet on the best diet for weight loss. Low carb? Eliminate grains? Low fat? Paleo? Sometimes you just need some support in creating the best diet for you; one that is sustainable and is actually delicious and doesn’t taste like cardboard.


At NutritionRx, we specialise in helping you achieve long-term, sustainable weight loss. No hunger, no deprivation, just strategies that help you healthily lose weight (focusing on fat loss) and keep it off. If you are ready to transform your life, mindset, and relationship with food, we would love to help! Shoot us an email at to easily set up your first appointment.

Sending you love and positivity on your journey to becoming the best version of you,

Samantha Penlington & The NutritionRx Team
Registered Nurse & Nutritionist
Professional nutrition counselling services in London, Ontario, Canada.


The Cost of a High-Information Diet Thu, 20 Jul 2017 20:59:30 +0000 THE COST OF A HIGH-INFORMATION DIET:

Consuming lots of information (e.g. reading social media news articles, skimming through newspapers or magazines, listening to the news, watching videos of cute pandas doing backflips, keeping up with what your friends are up on on social media, etc.) comes at a cost.

Most people are wealthy in information, but poor in attention.

A lot of the information that’s presented to us is just “junk food” for the brain – excess in calories and of no nutritional value. And like junk food, it’s highly addictive, taking us from one dopamine hit to the next.

Think of what you’ve read, watched, or listened to today. Most information hits at least 2 or more items from the following list:
* time-consuming
* negative
* irrelevant to your goals
* outside of your influence

Consider the value of a selective-information diet (also called a low-information diet).

Hone in on the sources that help you:
💚 grow as a person
💚 are relevant to your goals and mission in life
💚 inspire and encourage you to be your #bestself
💚 have a net positive effect on your life + the world

…and ignore the rest. Watch your stress levels drop, your free time expand, and your life transform as you focus on LESS, BUT BETTER.



Jennifer Broxterman, MSc, RD
Registered Dietitian & Sports Nutritionist
Professional nutrition counselling services in London, Ontario, Canada.
In-Person Nutrition Coaching:
Online Nutrition Coaching:

Less, but better

30 Muscle-Ups in 6:45 Thu, 13 Jul 2017 17:27:11 +0000 30 Muscle Ups for Time in 6:45 min Rx at CrossFit London (January 2013)

Kamut, Wild Rice, and Cranberry Salad Thu, 13 Jul 2017 17:25:35 +0000