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    • Dr. Hilary Chambers, ND
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      • Canada with highest global rates of Irritable Bowel Disease: A Naturopathic perspective
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Naturopathic Medicine

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That’s what I call a power-house lunch! 🤤 • My Fool-Proof Salad Formula: Protein: 4oz of salmon/chicken or half cup beans/chickpeas + 2 tbsp hemp hearts 💪🏻 Greens: 2 cups of hearty greens, ie. spinach, kale, chard, arugula💚 Veggies: 1+ cups of anything colourful🍅🥕🥦🌶🍠 Fats: 1 tbsp nuts + 1 tbsp seeds🥜 Fibre: 1 tbsp flax seeds (+ fibre from veg & nuts) Dressing: olive oil+ any vinegar + flavour (lemon+herb/siracha+maple syrup/garlic+rosemary/ginger+orange)🤯 • MY SECRET TO SUCCESS: 💯 • Always add something interesting: blueberries, dill, hardboiled egg, olives, sun-dried tomato, roasted red pepper, green apple, basil, roasted veg, #sriracha... this keeps your taste buds excited, which stimulates enzyme production for better digestion. More importantly, it allows me to keep making salads for lunch week in and week out without getting bored!🙌🏻 • #mealprep #lunchhacks #saladtime #torontonaturopath #healthyeating #lunchprep #healthylunchideas #healthylunches #paleo #glutenfree #dairyfree #torontonaturopath #firstcanadianplace #torontofinancialdistrict #etobicoke #villageofislington #eatingwithibs #digestion
How much sugar are you eating daily? 🍭 Most people are 3-5x the daily recommendation! 😱😱 • Here’s how to start learning about sugar: • Step 1: Use a program like #myfitnesspal to track your #nutrition for a few days 📆 Step 2: Read the column labelled sugar... *cue gasp*🤯 Step 3: Identify the major sources of sugar in your diet and replace them with healthy alternatives. 🥑 • Where is the sugar hiding? - BBQ and tomato sauces🍅 - Protein bars (*Simply Protein is my favourite for a 1g of sugar + 15g protein snack) 🥜 - Eating too much fruit, especially in "healthy" smoothies 🍒 - Adding sugar to coffee/tea☕️ - Milk and yogurt (*almond milk has 0g sugar!)🥛 • Book an appointment to make sure you're eating in a healthy way that's safe and sustainable for your body 🤗: www.drhilarychambers.com/booking • Read my article to learn how to CURB SUGAR CRAVINGS!☝🏻link in bio👆🏻: https://drhilarychambers.com/2018/10/30/sugar-cravings/ • #sugarcraviging #sweettooth #givemethesugar #healthyeating #torontonaturopath #firstcanadianplace #torontofinancialdistrict #etobicoke #villageofislington #ineedsugar #ibs #diabetes #acne #fatigue
Is your iron at an optimal level? 🤷🏼‍♀️ When was the last time you had your levels tested? 🧐 • We should have our ferritin (this is how we measure iron stores) level tested every year to make sure we’re healthy. • HOWEVER the “normal” reference range for “healthy” ferritin is 5-272. 😱😱 Someone with a ferritin of 6 will most likely not be flagged as having low iron by their family doctor, BUT you can imagine that someone at a 6 would feel COMPLETELY DIFFERENT from someone at a 60! • Iron deficiency can cause #anemia (low numbers of red blood cells), but even low “normal” iron levels can cause significant #fatigue. 😴 • ❗️Important note ❗️Too much iron is TOXIC ☠️ so it’s unsafe to take an supplement without follow-up lab testing. • The bottom line? Test your ferritin annually, ask for your results, and aim for about 70 ug/L (Canadian lab values). • Speak with your ND to learn how else we should be interpreting your blood work to support optimal health! ✅ • #irondeficient #irondeficiency #torontonaturopath #anemia #myfirstcanadianplace #villageofislington #etobicoke #torontofinancialdistrict #bloodwork #labtest #energy
#IntermittentFasting is all the rage - but what does the research say? 🤓Buckle up - I was SHOCKED 🤯. • 1. Research doesn't investigate the 14-16 hour fast + 10-8h eating window that most people use. There are no studies to show that a 16:8 intermittent #fasting schedule done daily with no caloric restriction is either good or bad - so we don't really know. 😱🤷🏼‍♀️ • 2. Most research combines intermittent fasting with #caloricrestriction - meaning cutting down your total calories PLUS eating during a condensed timeframe. Most studies look at about 2-3 days per week of eating fewer calories - a very different view of what "intermittent fasting" means.⏰ • SO ARE THERE BENEFITS OF INTERMITTENT FASTING? • Studies where we restrict calories a few days per week, not every day, and independent of time of day, show: - Weight loss in overweight and obese people ⚖️ - Reduction in body fat % 💥 - Improvement of insulin resistance and blood sugar regulation🍭 - Improvement of LDL cholesterol levels (otherwise known as "bad" cholesterol)🍔🍟 • SHOULD WE BE MINDFUL OF WHAT TIME OF DAY WE EAT? • - Yes! Eating the majority of calories before we go to bed has harmful implications, including insomnia, increased fat storage, and blood sugar dysregulation. 🌙 - Avoid having your largest meal at dinner, or worse, in snack-form after dinner! 😳 - If you find that "intermittent fasting" brings mental clarity in the mornings, then it might be more important to examine the TYPE of foods 🥯 you were eating as the cause of "brain fog" early in the day, rather than the TIME ⌚️you were eating them. - You can still restrict what you eat to an 8-10h window, but I would suggest alternating between caloric restriction days (60-70% of calories) and iso-caloric days (100% of calories needed to maintain body weight) for best results. ✅ • #weightloss #caloriecounting #evidencebasedmedicine #cholesterol #loweringcholesterol #weightloss #fatloss #fatburn #fasting #waterfast #bloodsugar #bloodsugarregulation #diabetes #prediabetes #snacking
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