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    • Dr. Hilary Chambers, ND
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    • Other Digestion Articles
      • Dairy-Free Milk Guide
      • Leaky Gut
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      • Canada with highest global rates of Irritable Bowel Disease: A Naturopathic perspective
      • Seasonal Allergies and Food Cross-Reactivity
      • Fibre: Are you getting enough?
      • The Ultimate “F Word” – FAT!
      • Protein: Are you getting enough?
  • Autoimmunity
    • First Steps to take after an Autoimmune Diagnosis
    • Canada with highest global rates of Irritable Bowel Disease: A Naturopathic perspective
    • Autoimmunity and Inflammation
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    • Anxiety: Top 6 Overlooked Causes
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Naturopathic Medicine

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I'm grateful there are so many dairy-free beverage (DFB) options 🥛. However, each #DFB has its own list of pros and cons that may make you think twice before making your selection! What's your favourite?🥰 • *A note about Soy milk 🚨: to understand the research surrounding pros and cons of #soy - a HOT button issue - read my full article at www.drhilarychambers.com/dairyfree • Sugar: 🍭 • Most people don't realize there's sugar in milk, but when you stop to think about it, of course baby cows need lots of #sugar to grow! 🍼 BUT adult humans don't need sugar from dairy or DFB. Remember, the American Heart Association’s daily recommended max sugar intake is 25g, and one cup of cow's or rice milk (+ some oat) has 12g of sugar! Most DFB are huge winners in this category, providing 0g of sugar. 👍🏻 • Protein: 🥩 • It can be tough to get enough protein, especially for #vegan and #vegetarians. This is a drawback of most DFB, as most contain little to no #protein. Soy and pea milks are the only two that provide the same amount of protein as cow's dairy: 8g per cup. Most DFB come in at 0-2g. 😕 • Calcium-Fortified: 🦴 • For more about the relationship between #calcium, #cowsdairy and bone health, read my full article ... 🧐 but I digress. Most DFB are fortified with 30% of our daily calcium requirement per cup (the same as cow's dairy), with the exception of some oat and rice milks at 22-25%. 🥳 • Bottom line: If you struggle with getting enough protein, soy or pea are great options. If you’re worried about calcium, oat or rice may not be the best fit. If you struggle with #foodsensitivities, consider switching up your DFB with each grocery shop. There are tons of great options out there. It’s about reading labels carefully and deciding what is best for you! ♥️ • 👉🏼 Full article: drhilarychambers.com/dairyfree 👉🏼 Bookings: drhilarychambers.com/book-your-appointment • #torontonaturopath #myfcpex #firstcanadianplace #etobicoke #villageofislington #osteoporosis #diaryfree #oatmilk #almondmilk
I keep my salads interesting by making DELICIOUS dressings 🥳. Here are a few of my favourites. Comment below with your best dressing ideas, I'd love to try something new! ♥️ • 1. Sweet & Spicy Maple Sriracha 🌶 - 2 Tbsp extra virgin olive oil (#EVOO) - 1 Tbsp white wine vinegar - 1/2 tsp #Sriracha - 1 tsp maple syrup • 2. Dairy-Free Caesar 🧀 - 1/4 cup hummus or tahini - 1 tsp dijon mustard - 1 Tbsp lemon juice - 1/2 tsp lemon zest - 1 clove garlic - Pinch of salt and pepper - Combine in blender & add 1-3 Tbsp EVOO for a creamier texture • 3. Lemon Dill 🍋 - 2 Tbsp EVOO - 1 Tbsp white wine vinegar - Zest from 1/4 of a lemon rind (use a fine cheese grater) - 1 tsp lemon juice - Handful of fresh dill - either chopped super finely or double the recipe and put it in a blender for a smooth texture • 4. Orange Ginger 🍊 - 2 Tbsp #EVOO - 1 tsp white wine vinegar - 1 tsp orange juice - Zest from 1/4 of an orange rind (use a fine cheese grater) - 1/4-1/2 tsp of grated fresh ginger root - 1 tsp maple syrup • 5. Pesto-Adjacent 🥬 - 4-5 Tbsp Olive Oil - 2 Tbsp lime or lemon juice - 1/2 cup packed, fresh basil leaves - 1/2 tsp nutritional yeast - 1/4 cup pine nuts or macadamia nuts - Combine in blender & add salt and pepper to taste • Which one is your favourite? Comment below! 👇🏼 • #dairyfree #eggfreerecipes #glutenfree #vegan #glutenfreerecipes #ibsfriendly #ibsrecipes #sibo #ibd #torotnonaturopath #ibd #firstcanadianplace #etobicoke #villageofislington
Serotonin is our anti-anxiety, feel-good hormone 💜. When people are feeling #lowmood or #anxiety, it's because #serotonin levels are low. THE GOOD NEWS is we can boost #serotonin through changing our diet and improving our #guthealth. Here's how! 🤓 • 1. Serotonin is made from a #protein called #tryptophan (this is what makes us feel sleepy after #turkeydinner). Foods high in tryptophan provide the body with the building blocks it needs to make more serotonin. Chicken, turkey, eggs, nuts and seeds, tofu, and other healthy proteins contain lots of tryptophan. 🍗🥜🥚🥩 • 2. We also need B vitamins, specifically B6, B9 (folate) and B12, to make serotonin. Foods high in #Bvitamins include dark leafy greens, eggs, nuts, seeds, legumes, and meat. 🥦🥬 • 3. Get your vitamin D levels tested and supplement accordingly. Vitamin D activates a gene that is necessary for the production of serotonin. We get vitamin D from the sun, so if you live in #canada, you're likely deficient. Read my post about #vitaminD for more! ☀️ • 4. Most of our serotonin is produced and stored in the gut. We see a major correlation between people with #digestion concerns like #ibs #crohns #sibo and #colitis and peopel experiencing anxiety or depression. Basically, when the #gutflora is altered and the intestinal tract has #inflammation, we get BOTH digestive symptoms and mood symptoms. To improve our mood we almost always need to address digestion. 💩🦠 • 👉🏼 Learn more at drhilarchambers.com/gut-brain-connection/ 👉🏼 Book an appointment at drhilarychambers.com/book-your-appointment • #torontonaturopath #myfcpex #firstcanadianplace #mentalhealth #bellletstalk #etobicoke #villageofislington #digestiondoctor #healthegut #digestivehealth
There's a strong correlation between having #digestive concerns and experiencing #anxiety and/or #lowmood. 😢💩 Here's why: • We produce 90-95% of our #serotonin (out anti-anxiety hormone) in the gut. When we have a digestive condition like #ibs #crohns #sibo or #colitis , we often don't regulate our serotonin production, leading to mood concerns. 🤯 • There is more and more research coming out about the importance of the gut-brain connection, read more here: https://drhilarychambers.com/gut-brain-connection/ ‼️ • As a Naturopath, I treat the underlying cause of conditions, meaning we almost always need to address intestinal health as part of #mentalhealth support. 🦠 • However, there are so many helpful tools to help support #mood while we're treating the gut, including herbs, nutrients, and foods that help to manage your anxiety or low mood while we're addressing inflammation and the micorbiome in the gut. ♥️ • Learn more about my approach to treating anxiety, #depression and digestive health on my website, link in bio. 👩🏼‍⚕️ • #torontonaturopath #digestivehealth #bloating #crohnswarrior #gutbrainconnection #gutbrain #gutflora #dysbiosis #myfcpex #firstcanadianplace #etobicoke #villageofislington #ibd
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