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    • Dr. Hilary Chambers, ND
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Naturopathic Medicine

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Do you wake up feeling well-rested every day? I do! 😴💯 • Unfortunately, this a novel idea for many people. It seems like we’ve come to accept that walking around feeling like a zombie is normal. 👻 I think it's RIDICULOUS that it's considered SURPRISING if you SLEEP WELL. 😱 • Besides the downsides of feeling exhausted, non-restorative sleep is linked with depression, anxiety, weight gain, heart disease and some cancers.😳 • You should wake up feeling well rested every single day. *Cue gasp* • Here’s how: 1. Set a bedtime and a wake-up time, and stick with it – It’s important to be honest with ourselves about how many hours of sleep you need to feel great. Your magic number might be different than your partner’s! 2. Bed is for sleep and sex and nothing else - see my most recent video for more on why this matters 3. Turn off all electronics and put phones on airplane mode 30 minutes before bed – Light from our screens inhibits the sleep hormone #melatonin for up to 3 hours, leading to difficulty falling asleep, and getting a non-restorative sleep. 4. Use a sleep mask nightly – This blocks out ambient light to increase natural melatonin production, and acts as a trigger for falling asleep (#PavlovsDogs anyone?). 5. No napping – The only people who get to nap are babies, pregnant women, some shift workers, and the elderly. If you’re not in these categories, you’re not napping. 6. Be wary of sleep-aids, including natural supplements. Most are used incorrectly, and over time can make your sleep pattern worse. Many also interact with medications, including the birth control pill. • One more time, for the people in the back: You deserve to feel well rested every day! 👏🏻👏🏻👏🏻 • If you’re struggling with #insomnia or #fatigue, read my article at www.drhilarychambers.com/sleep to help you wake up feeling well rested every single day! 🥳 • #energy #sleeplessnights #nightowl #cantsleep #torontonaturopath #myfcpexp #firstcanadianplace #insomniac #etobicoke #villageofislington #bedtime #torontonaturopath
Weird question: Do you have a good relationship with your mattress? 😴 • Many of us use our beds for watching #netflix , reading, playing with #pets 🐶🐱and kids👼🏼, and scrolling through the gram. What you may not realize is that you’re training your body that your mattress isn’t just for #sleep. 😱 • This leads to difficulty with falling #asleep and staying asleep. I define this as having a bad relationship with your mattress.👎🏻 • One of my rules for every single patient is this: Bed is for sleep and sex, and nothing else. 👀 • If we protect our relationship with our mattress, we can re-train the body that when we’re in bed, we should be sleeping. 🧠 • Here’s how to protect your relationship with your mattress: 1. Electronics stay out of the bedroom. Period. If your phone is your alarm, put it on airplane mode in the bedroom.🤖 2. If you like to read before bed, read ON bed, not IN bed.📕 3. Notice what activities are happening in bed, other than sleep and sex, and move them to another room. 💻 4. Be careful of mornings in bed – the rule still applies! 🌅 • If you’re still struggling with #insomnia or #fatigue, read this article at www.drhilarychambers.com/sleep . (👆🏻link in bio). There, you'll learn about the rest of my sleep “rules”, as well as the science behind why they will help you wake up feeling well rested every single day!💯☀️ • #energy #sleeplessnights #nightowl #cantsleep #torontonaturopath #myfcpexp #firstcanadianplace #insomniac #etobicoke #villageofislington #bedtime #torontonaturopath
Burger Showdown: #BeyondBurger vs. #Beef #Burger 🍔🍔🍔 • There’s lots of hype about the new #BeyondMeat products, so naturally, let's make sure we’re making informed decisions about what we’re eating!🤓 • Beyond Burger, 4oz 🌱 • Calories 250 • Total fat 18g (Saturated fat 6g, #Transfat 0g) • Cholesterol 0mg • Total Carb 3g (#Fiber 2g, #Sugar 0g) • Protein 20g • Calcium 8% • Iron 25% Lean Ground Beef*, 4oz🥩 *NOTE: If you buy pre-made burgers, this can go downhill quickly. • Calories 284 • Total fat 17.5g (Saturated fat 7g, Trans fat 0g) • Cholesterol 102mg • Total Carb 0g • Protein 29g • Calcium 2% • Iron 16% • TAKE-AWAYS: • 1. Typically we don’t make plain lean ground beef into burgers (we spruce it up a bit) & we eat more than 4oz, so total calories are higher for beef. • 2. Total #protein of the real stuff is higher than its plant counterpart, but both meet my minimum requirement for most people of 20g of protein per meal. 💪🏻 • 3. The biggest shock is that they’re comparable in fat profiles. However, I can’t stress enough that as long as there are no #transfats , I’m okay on the amount and type of fat in both product options. Fat doesn’t make us fat! 🙌🏻 • 4. A huge win for Beyond is that it is significantly lower in #cholesterol when compared with beef burgers. If you have cholesterol concerns, consider choosing Beyond more often. ❤️ • 5. I love that Beyond has fortified their product with #iron & #calcium. However, nutrition labels don’t list things like #Bvitamins & most minerals (most #vegans and #vegetarians are deficient in #vitaminB12), all of which are most likely much higher in beef burgers than Beyond. 🌟 • BOTTOM LINE: it’s not a perfect match to nutrients we get from animal proteins, ut they’ve done a great job of creating a comparable product to beef and a FAR SUPERIOR job when compared with most v/veg “burgers" on the market👏🏻 👏🏻 • THERE IS SO MUCH MORE TO CONSIDER ABOUT THE BEYOND BURGER! LINK IN BIO👆🏻: https://drhilarychambers.com/2019/08/12/beyond-burger/ • #nutritioninfo #torontonaturopath #timhortons #glutenfree #healthyeating #sustainablefood #myfcpexp #firstcanadianplace #torontofinancialdistrict #etobicoke
Introducing riced broccoli! 🥳 We all know and love #cauliflower rice , but I think broccoli rice could be the next big thing. 🥦💕 • Next time you prepare broccoli, save the tender parts of the stems instead of tossing them away. Here's how this dish is made: • 1. Use a food processor to chop the stems into "rice" form. • 2. Combine 1-2 cloves of minced garlic and 1-2 tbsp of olive oil in a large skillet over medium heat. Cook until garlic is tender. • 3. Add riced broccoli, salt, and other veggies if desired (I added cherry tomatoes for colour and sweetness). • 4. Cooks in 3-4 minutes and is absolutely delicious! • #Broccoli is high in #fibre #calcium, #vitaminC, potassium, and #Bvitamins. It is more nutrient-dense than #cauliflowerrice , and this is a great way to reduce waste by using the whole vegetable. 🎉 • Do you have other creative uses for veggies? Comment below! • #wastenotwantnot #eatyourveggies #eattherainbow #highfiber #fiber #myfcpex #firstcanadianplace #torontonaturopath #etobicoke #villageofislington #sustainableeating #quickveganmeals
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