Brooke Archer Health

Yesterday I was talking with a good friend who’d seen a popular dietitian/nutritionist recommend a popular muesli style protein bar. She asked what I thought and I was really shocked.

As a comparison on the second slide I’ve shared a very similar protein bar by the company with a same flavour alternative bar to show you why I wouldn’t be suggesting it myself as a great post or pre workout snack/great source of fibre/etc. Yes it has slightly more protein, but that’s not the whole picture.

With almost 2 tsp of sugar per bar, or almost 4 times the sugar of bar 2, it’s a hard no from me!

The terrible thing is this persons audience needs help with their gut health, but this recommendation will do them no favors. Bar 2 has more dietary fibre and less inflammatory sugar 🤷🏼‍♀️

I’m not out to slam anyone or any food company, but it’s a lesson in reading the ingredients and nutritional panels to understand what your eating or what others are recommending.

If you’d like to see more products analyzed head to my stories or DM me your suggestions.

Can you relate?

Whether you suffer with constipation or diarrhea, you spend too much time on the loo or thinking about where the closest loo will be, then you need to give a s**t about your s**t 💩

I completely understand peoples frustration when what should be a simple bodily function isn’t simple or easy. They’d “…just really like to do a good s**t each day!” like someone shared with me today. And that’s what it’s all about, right?!

Prolonged or chronic changes to your stools need investigation and treatment. Working on your gut health is key.

**tabiutyours**t

📣 𝗔𝗡𝗡𝗢𝗨𝗡𝗖𝗘𝗠𝗘𝗡𝗧

I have currently closed my books to all new clients.

I apologise if this is inconvenient for anyone looking to work with me in the near future. There will be plenty of resources coming though to help you in your health journey and no changes on my socials.

If you have any questions please DM me.

This whole notion of good food and bad food can be very dangerous!

It’s quite possibly the reasoning behind many of you building a poor relationship with food.

For decades we’ve been told this food is bad for us or that one’s good, but the information keeps changing, because when you break it down honestly the good or bad messaging stems from companies trying to sell more of what they’ve got.

If we eat good or bad foods we can end up rewarding or punishing ourselves with more food. “Oh, I ate one chocolate. I’ve already broken my goal, I may as well finish the whole box.”

Depriving ourselves of certain foods or starving ourselves can lead to binging or overeating.

There’s a lot of truth in the old saying ‘Everything in balance’. We can still have a sweet treat here and there, enjoy our favourite food occasionally. There’s always better options within these scopes, but you don’t have to go without.

So next time you find yourself saying “oh I couldn’t, that foods bad for me” think about where that’s come from? How does that balance within the rest of your diet? Start talking about how the food fuels you, how it makes you feel, and what it offers your body.

Of course, when we concentrate on real whole food we can’t go wrong 😉

𝘿𝙤 𝙮𝙤𝙪 𝙨𝙩𝙧𝙪𝙜𝙜𝙡𝙚 𝙬𝙞𝙩𝙝 𝙨𝙬𝙚𝙚𝙩 𝙘𝙧𝙖𝙫𝙞𝙣𝙜𝙨?

Have you tried in the past to give it up, but you keep being dragged back in to this addictive substance?

Theres one thing that most of you will have in your pantry that might actually be able to help you get through those cravings, while you are trying to change your tastebuds.

𝗜𝘁'𝘀 𝘃𝗮𝗻𝗶𝗹𝗹𝗮!

Vanilla can actually confuse your tastebuds into thinking that they are getting something sweet with sugar in it, when in fact they aren't. This will help your body over a short time period to adjust, and after reducing or avoiding sugar you'll find that you don't crave it the same.

Many of you might have to eat a gluten free whole food diet out of necessity, but there can be some benefits to eating this way as well.

Here are 5 simple benefits of eating a gluten free whole food diet.

🐣 Easter Trading Hours 🐣

I have opened up some times on Easter Saturday for any existing or new clients that want an appointment. I know many of you will want to start making some changes with your health and you'll tell yourself "I'll just get through Easter", well here's your opportunity to make a start before. And don't worry I wont tell you you can't enjoy Easter 😜

Over the next couple of months there is also going to be some changes to my availabilities as I have other work commitments. I have added some additional hours to Wednesday evenings to try and assist, but feel free to contact me if you have any questions and I'll get back to you as soon as I can.

You can find all my available times over at brookearcher.com.au

I’ve set aside the whole day today to create content for you all. So I thought I’d ask…

- what do you want?
- what do you want to see more of?
- what do you want to know about?
- what are your burning questions?

Let me know in the comments, question box in my stories, or DM me.

𝗪𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗼𝘂𝗿 𝗴𝘂𝘁 𝗯𝗮𝘤𝘁𝗲𝗿𝗶𝗮 𝗹𝗼𝘤𝗮𝘁𝗲𝗱?

Well, if it's called 'gut bacteria' then they must all be in the stomach right? Wrong.

While we have bacterial organisms throughout our digestive system, including those specific to each area of it, the greatest numbers of them can be found in our large intestines. There are smaller numbers of these gut bacteria found in your stomach and small intestines as well, but the biggest amount (trillions and trillions and trillions and trillions of them) will be in the large intestines.

Now to give you a quick simplified digestion anatomy lesson... the large intestines are located at the end of your digestive system. Food moves from your mouth, down your oesophagus, into your stomach, then small intestines, THEN your large intestines, and finally out as waste.

The majority of the important roles that your gut bacteria play in your digestion occur in the large intestines. By this point food is broken down to where it can be easily utilised, transit is at a slower pace, and the environment (oxygen/acids/etc levels) are perfect for its needs.

So all these lovely images you might might have seen or imagined of these amazing little critters gathering in your stomach are slightly incorrect. Some do, but most of them live a little bit further along the path in your intestines.

𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗦

𝘚𝘰𝘮𝘦 𝘧𝘶𝘯 𝘧𝘢𝘤𝘵𝘴...

💊 they only work if you actually take them.

💊 it is possible to take too many and make the majority of them ineffective. More is not always better!

💊 self prescription can lead to a deadly cocktail. Some supplements can be unsafe to take if not needed/mixed with medications or other supplements/with certain conditions you may have/and more. Not all warnings or cautions are listed on the bottles.

💊 are not as effective if you're not doing all the other work too, like diet and movement.

💊 aren't all made equally. Ingredients, formulation, and dosage aren't all the same between manufacturers.

It's easy for people to misuse supplements, add another one into their regime until you're suddenly taking a truck load, and solely relying on them to fix everything.

Supplements can be a powerful tool in your health arsenal, but it's important to make sure they are working effectively for you and are necessary.

This week I added some new video's to my Youtube channel. They are some simple 'how to's', including my recipe for mayonnaise, Big Mac style sauce, and tartare sauce.

These recipes are so simple to make and take about 5 minutes to make, with none of the nasty preservatives, additives, etc. You just need a high powered food processor, Thermomix, or hand-held stick blender and a few ingredients.

These recipes really take your meals to the next level as far as flavour!

Head to the link in my bio to go and watch them.

I’m sure you wouldn’t be surprised if I told you alcohol wasn’t that great for your gut health right?!

A single night of heavy drinking can negatively impact your guts bacteria, damage mucosal cells, and create inflammation and even lesions. And that inflammation is the bad guy for everything!

Regular light drinking will also kill off the beneficial bacteria in your gut, and if you are putting time and money into healing it, you will literally be flushing your efforts down the 🚽

You have to ask yourself is it worth it?

And I haven’t even gone into all of the associated symptoms like diarrhoea, brain fog, poor sleep, bloating, flatulence, reflux, abdominal cramping, and more.

If you suffer with digestive symptoms or you’re trying to manage a gut condition, then why not give up alcohol for 3-4 weeks and see how you feel? It doesn’t have to be forever, and you’ve got nothing to lose by giving it a go.

My recipes are returning to the new website 🎉

If you’ve been missing your favourite recipe, rest assured you can be cooking them again very soon.

I’ve started by popping up the very popular chocolate brownie recipe, but the rest will appear over the next few weeks.

To find this delicious allergy friendly and lunchbox friendly recipe head to the website (link in my bio) and navigate to the ‘Resources’ tab and ‘Recipes’.

Enjoy!

Are you drinking enough water?

Your gut health can depend on your water intake.

💧If you suffer with constipation - you need more water.
💧If you experience diarrhoea - you need to hydrate with water.
💧If you need to increase gut diversity - water can help.
💧Need help breaking down foods (digestion) - you need water.
💧Wanting to reduce gut inflammation - water can help there too.

Do you get the idea?

Increasing your water can help all areas of your gut health. So…drink up!

If you are someone that suffers with reflux or irritation of the gut lining as one of your gut health symptoms then consider having this herbal tea to give you some ease.

Marshmallow tea is generally derived from the root of the plant. It’s fibrous and was traditionally used to make a gummy treat as far back as ancient Egyptian times. Nothing like we know marshmallows today (mostly sugar).

Marshmallow is classed as a demulcent, it’s high in mucilage, meaning that it creates a protective coating barrier and can reduce inflammation and irritation of the lining of the gastrointestinal tract.

You can use different forms of this herb, but as a herbal tea it can offer some quick relief especially with reflux. It’s also great as a protective measure to aid the intestinal walls if you suffer with diarrhoea.

You can find it in health food and grocery stores these days, or directly from your practitioner - but make sure it’s the real stuff!

What’s the one thing that can really mess with your gut health?

🍭 Sugar 🧁

You probably already guessed this right?! Sugar can be the instigator and/or antagonist when it comes to disrupting our gut health.

Sugar can cause inflammation for our gastrointestinal lining, is the food of choice for those opportunistic fungal infections and parasites, and reduces the beneficial bacteria, which all create imbalance.

It negatively impacts all gastrointestinal conditions, particularly worsening symptoms of Crohn’s disease, diverticulitis, ulcerative colitis, and of course the various forms of irritable bowel syndrome.

🍩 One small thing you can do today to benefit your gut health is to avoid refined sugar where possible.

I know this news isn’t so sweet 😉🤣 but this small change can have a big positive effect on the health of your gut.

Do you suspect your digestive transit time is slow or sluggish or too quick?

Transit time can impact your gut health I’m many ways. A simple little test that I do with clients occasionally is to get them to take a tsp of sesame seeds (wash them down with water of course) and track how long it takes for them to appear in their stools.

There no right or wrong timeframes, but with a symptomatic picture I can tell you if it’s within a healthy timeframe.

If you give it a go DM if you have any concerns or questions.

If you suffer with constipation and irregular bowels this fruit should become your friend.

Not only is the humble kiwi fruit rich in vitamin C and loads of antioxidants, it’s also very rich in fibre. They contain both insoluble and soluble fibre, and it’s these fibers that can take on more water in the body than say wheat bran or apple fibre, and this helps stool consistency.

These fibers also help to feed your gut microbiome, which will also improve stool transit time and consistency. Making trips to the 🚽 a whole lot more comfortable.

So if you suffer with constipation add a kiwi in each day and let it work it’s magic 🥝

What does iron have to do with my gut health? Actually, your gut health can impact your iron levels.

There’s an increasing number of people coming to see me with low iron levels. This is worrying because supplementation is the quick fix your doctor will suggest, but it doesn’t touch on why those levels are low.

The common causes investigated are a heavy menstrual cycle or internal bleeding (stool sample is checked for microscopic blood). If your doctor is good they’ll also check for coeliac disease. But that can be where it stops.

You might get no answers, but supplements are prescribed. The issue comes when the cause is a problem with your iron absorption. This is where your gut health is important.

If there is something irritating the gut, causing permeability issues, then your going to have trouble absorbing your iron.

I have an episode over on The Evolved Health podcast (link in bio) on iron if you want to go know some more.

February is gut health month! Yay!

So this month prepare for me to share lots of fun, interesting, and hopefully educational info about your guts.

If you have any particular questions around your gut then please add them below 👇🏻 or DM me.

I’m excited! This month should be lots of 💩’s and 🤭’s. 🤣

#💩and🤭

A new episode of The Evolved Health podcast is now live!

In this episode I’m talking about ditching the diet culture. Plus what dieting does to your body and why your just not getting anywhere with your goal when you try these diets.

Head to the link in my bio or go listen via Spotify or AnchorFM and let me know what you think.

Maintaining a healthy gut is important for overall well-being, as it is connected to many of the body's systems, including digestion, immunity, and brain health.

Here are some tips for keeping your gut healthy:
🥗 Eat a variety of nutrient-rich foods. Include plenty of fruits and vegetables, whole grains, and proteins.
🍭 Limit/avoid processed foods, added sugars, and unhealthy fats.
💧 Stay hydrated. Water helps to keep the digestive system running smoothly.
🥝 Consider taking probiotics and prebiotics. Probiotics are beneficial bacteria that help to balance the gut microbiome. Prebiotics are a type of fibre that helps to feed the beneficial bacteria.
🏃‍♀️ Get plenty of exercise. Regular physical activity helps to support gut health by improving digestion and reducing inflammation.
🧘 Manage stress. Chronic stress can have a negative impact on gut health. Try to practice relaxation techniques such as yoga, meditation, and deep breathing.

I hope this information helps you on your journey to better gut health! If you want to improve your general gut health or investigate your specific microbiome needs to relieve symptoms, then consider working with me.

One thing that I always take with me when traveling is some herbal tea bags.

For me it helps keep some routine, keeps my body functioning well, and takes a piece of home with me.

Everywhere has tea, and herbal tea these days. They are usually the standard green/peppermint/chamomile though. I prefer some less common ones.

There’s also the added stress of coffee shops having alternative milk options too if ordering out. Most barista options they have are sweetened or use gums to thicken them which don’t agree with everyone. My niece recently had an overnight stay at hospital after a barista thought lactose free milk was a good substitute for the oat milk she ordered without checking (anaphylactic to dairy!).

If they don’t have yummy options, I can at least order a hot water and enjoy one of my fav ☕️’s.

What do you travel with?

Have you signed up for my weekly newsletter?

You get a free recipe delivered right to your inbox every week.

If not, follow the link in my bio or head to the website to subscribe.

Thinking of working with me?

Book a 𝗙𝗥𝗘𝗘 𝟭𝟱 𝗠𝗶𝗻𝘂𝘁𝗲 𝗗𝗶𝘀𝗰𝗼𝘃𝗲𝗿𝘆 𝗖𝗮𝗹𝗹 now.

This appointment is the perfect option if:
- you have been thinking of working with me, but aren't sure if I can help with what you want help with.
- you want to chat about your health goals.
- you want to establish if I am the right fit to work with you.
- your interested in what treatments or functional testing I can offer.

These calls can take place via Zoom, a phone call, or in person at my Mornington based clinic.

Please note: No professional treatment advice or recommendations can be given in these sessions, because let's face it, you're only giving me the elevator pitch of your story in that time.

Shoot me a message for more information or book via my links. You've got nothing to lose and a lot to gain.

workingwithme

Excuse me. Yes, you! Please let me interrupt your regular diet and lifestyle advertising bombardment with a maybe blunt statement…

This ‘New Year New Me’ concept is bulls**t! It’s the same you. Exactly the same person you were on the 31/12/22. You aren’t going to miraculously wave a magic wand and be the happier, less tired, more energetic, less stressed, less grumpy, or maybe lighter version of yourself you so desire overnight.

What you CAN do is shift your thinking, shift your habits, and make real sustainable change (that lasts past February) that moves you towards your best freaking version of yourself.

Anything that promises you a quick fix, all the answers, a magic pill, or a ‘new you’ should be deleted straight away and you move on. Those kind of solutions don’t exist!

You need to find what works for you in this moment (not what worked in your 20’s), what’s manageable with your lifestyle (work,kids, time), and work at it.

Who the heck wants a ‘new you’!

Not me! Ditch that diet culture mentality and look forward to future you…a better version than a new one ever would be.

**t

I’m only on holidays for a few more days, but I’m already feeling rested and restored.

I’m ready for a big 2023. If you’re ready and want to work with me I have so@e spaces available next week.

Book a free discovery session, it’s quick and easy, and a chance to feel if I’m the right fit for what you need.

✨New Years Eve rituals✨

When this time of year comes around I become very reflective and aspirational. I start planning for all the things I want to strive for in the new year. I wouldn’t say I set resolutions as such, but I like to think about this time next year what I want to look back on and what I’ve been able to achieve.

I set both business and personal goals, but I also add a few little rituals in.

Each year I chose a ‘word of the year’. This is supposed to be your focus, to encapsulate how you want to feel or be throughout the year, to set my intentions, and can replace resolutions. I have mine for 2023 😉

I also do a nye and year-ahead tarot spread. Yes, I know that’s a bit woo woo for some of you, but I like to embrace a bit of woo woo from time to time 🔮😉

I love to share a food platter (one night I don’t cook), because I share the meal and the experience with those I love.

I also practice gratitude. It hasn’t been the best year for a lot of people, but I want to give thanks for the moments that have been special throughout the year (notice I didn’t say things).

It’s a chance to shed the last year and embrace the new! I’m feeling ready!

Do you have any rituals you do?

Happy new years everyone! I hope 2023 is an incredible year for you!

Food won’t fix your feelings!

Anxiety, loneliness, boredom, and anger are emotions we all experience from time to time. Each has its own trigger and has its own appeasement.

Food may comfort for the short term, distract from the pain, or act to numb you. Food won’t solve the problem though.

You’ll eventually have to deal with the source of the emotion.

Are you using food to placate your feelings? Let’s chat.