Yap Nutrition

28/05/2024

About 10 years ago, before I started my nutrition course, I was struggling with many health concerns. I experienced burnout, digestive issues, and severe period pain. Throughout the years of studying and learning more about nutrition and the power of lifestyle changes, I'm proud to say that many of these symptoms have completely gone away. This was achieved through dietary changes, lifestyle adjustments, supplementation, and various therapies/support when needed.

However, recently, in the last few months, I've noticed a few health symptoms creeping back, particularly related to the skin health around my scalp. Initially, I didn't pay much attention to these symptoms because they didn’t seem like a big deal. I thought I would just leave it and see how it goes. But as the months passed, the skin condition worsened, almost resembling psoriasis. Now that it has covered a significant portion of my head, I had no choice but to address it seriously.

I had to dive deep into my dietary habits, make changes based on the current symptoms, be more consistent with taking my supplements, and do more blood testing to uncover the root causes. Fortunately, I work with practitioners who have supported me with these health concerns.

Dealing with these health issues has been challenging, but I know that these symptoms are my body's way of communicating with me. It’s a reminder to never dismiss any symptoms or discomfort that arise. I took this as an opportunity to dive deeper into my overall health and fully optimise it once again. After all, without our health, what truly matters?

For any of you going through health concerns, know that you are not alone. Seek support and remember that there are steps you can take to improve your health ❤️

I am running a "Boost Your Immune Health" masterclass next Monday, and this couldn't have come at a better time. If you have been struggling with your immune health, experience recurring colds or flus, or have a family member who does, this masterclass is the perfect place to start. You can sign up through the link below:

https://yapnutrition.com/store-1/boost-your-immune-health-this-winter-season-masterclass-3rd-june-2024-7pm-aest

15/02/2024

Give these tips a try and let me know if they help! Incorporating these sleep hygiene practices into your nightly routine can help improve the quality and duration of your sleep, leading to better overall health and well-being. If you continue to experience persistent sleep difficulties despite practicing good sleep hygiene, consider consulting with a healthcare professional for further evaluation and guidance.

01/02/2024

Hello👋 It has been a little while since I shared a bit about myself on this online space, so I thought it is time for a little re-introduction. A warm hug to the old friends who have been on this journey with me for the past years and a big, warm welcome to the new friends who have recently joined. So grateful to have you all!

My name is Phei Yee, but you can call me Phei (pronounced ‘Pay’). I am a holistic nutritionist and a food lover. My life’s joy revolves around guiding others in rediscovering the joy and ease of eating well. My passion lies in providing support in areas such as digestive discomfort, women’s health, metabolic health, and emotional wellness.

Here are a few things that you might not know about me:

📚I spent 4.5 years in banking before deciding to pursue my nutrition degree. My love for food and my own health challenges led me down this road.

👩🏻‍💻I’ve played a role as a clinical nutritionist and patient advocate in a beautiful integrative clinic (the combination of conventional + complementary health care approach) in the Eastern suburb of Sydney for the past 4 years, also continuing to see patients virtually via Yap Nutrition.

🌴I thrive in change and find inspiration in new places, especially in nature. Living in a campervan with my partner for the past two and a half years, we’ve traveled up and down the east coast of Australia and look forward to discovering more of our beautiful country. Being in nature is when I feel most free and grounded.

🐶In between our travels, we find solace in house-sitting across Sydney, caring for adorable cats and dogs, while enjoying the comfort of being close to family and friends.

🌜For those interested in astrology, I have a sun in Pisces, moon in Libra, and rising in Sagittarius. I am also a Projector with a 6/2 profile and emotional authority in Human Design and have been delving into my human design in the past few years, experimenting with living in more alignment with it to find ease in all areas of my life.

Feel free to share one thing that I might not know about you and one thing you look forward to reconnect with when it comes to your health this year?

📸

02/12/2023

Moist, Light, and Delicious Almond Blueberry Muffins

Found this beautiful recipe by Colleen from thefoodblog.net, and I thought it's definitely worth sharing! What a perfect treat for the weekend!

Ingredients:
• 2 cups almond meal
• 1 teaspoon baking soda
• ½ teaspoon cinnamon
• ¼ teaspoon salt
• 3 large eggs
• ¼ cup unsalted butter, melted
• ¼ cup maple syrup
• 1 teaspoon vanilla extract
• 1 cup frozen blueberries or fresh

Instructions:
1. Preheat the oven to 180 degrees. Line a 9-cup muffin tin with paper liners or grease with cooking spray.
2. In a large bowl, whisk together the almond flour, baking soda, cinnamon, and salt.
3. Add the eggs, melted butter, maple syrup, and vanilla extract. Stir until combined.
4. Gently fold in the blueberries.
5. Spoon the batter evenly into the prepared muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean.
7. Let the muffins cool in the pan for 5 minutes before transferring them to a rack to cool completely.

Enjoy your almond blueberry muffins! 🧁🤩

24/10/2023

An activated sympathetic nervous system, often referred to as the “fight or flight” response, can manifest in several ways, both physiologically and behaviorally. When this branch of the autonomic nervous system is activated, the body prepares to respond to a perceived threat or stressor.

It’s important to note that the sympathetic nervous system’s activation is a normal response to stress or perceived threats, but chronic or excessive activation can lead to health issues. It’s crucial to manage stress and engage in relaxation techniques to counterbalance the effects of an overactive sympathetic nervous system for overall wellbeing.

My 1:1 nutrition support is open to take on new patients in November. Book in a discovery session to find out more. ✨

www.yapnutrition.com

19/10/2023

Exciting News! 🎉My eBook 'Nourish with Ease' is finally here! And the best part? It's your FREE gift!

"Nourish with Ease" is we explore the concept of simplifying nutrition through the foundation of macronutrient- balanced dishes and meals! It's about creating delicious, balanced dishes that nourish both body and soul.

No rigid rules here—just balanced choices that make healthy eating more enjoyable and fun! Inside, you'll discover 20+ mouth watering recipes, nutrition insights and easy dietary adjustment to enhance the overall quality of life.

I am so grateful for your support on this journey to a more nourishing life. It is my hope that this eBook will inspire and serve as a starting guide to your greatest vision of health and vitality. Your FREE copy awaits, and you can find it through the link below. Enjoy! ✨

www.yapnutrition.com

Phei X

06/07/2023

I was looking into my recipe folders and collection today and found this cute little gem captured by Ben in our old kitchen a few years back, and I am not sure if I have ever shared it before!

This short clip reminded me of how much I love being in the kitchen and enjoy using my hands to create something beautiful and delicious. It is what is fulfilling my soul. Sometimes when life happens, you lose track of the little things that make you feel joy and love, and this clip serves as a beautiful reminder of how joyful being in the kitchen is for me.

In the last two to three weeks, that urge to create has slowly crept back into my field. Being in the kitchen, documenting my cooking, writing recipes and capturing some beautiful creations I made. I am collecting some of my favourite recipes and creating some new ones, and I hope to share that with you very soon. The recipes will be collated into an eBook in which I will share some nutrition snippets along the way. It will be a work deeply close to my heart and a labour of love I look forward to sharing with you all. If there is any particular recipe that you would like me to include, don’t hesitate to let me know ❤️

📹

30/05/2023

My relationship with change has significantly evolved in the last year since living a more nomadic lifestyle. In my case, the constant change of environment has served as a great catalyst to start developing habits that I want to cultivate and/or let go of that no longer serve me. For example, for the last 2-3 weeks, I have built a new routine of eating out/ had takeaway more than usual due to moving to a new place with many restaurants (aka convenience) and have not been intentional when it comes to preparing my meals (haven't put aside time to do food grocery). Consequently, I have spent more money having takeaways, encountered some gut issues from the takeaway foods, and even gained some weight in the short 2-3 weeks. The intention for the next month is to put some energy into preparing my food again, plan a time in the week to do grocery shopping, and spend a bit of time roughly planning out what I can prep and cook for the week. Moving into this new home with a slightly bigger kitchen and grocery shops so close to the house will support rebuilding this cooking habit more sustainably. What do you usually do when introducing a new habit or breaking an old one that no longer serves you?
• Is there a habit that you would like to develop or change? Why do you want to change?
• What is the habit that will allow you to change in this way?
• How exactly are you going to honour this new habit?
• When and where are you going to build this habit?
• Who is going to keep you accountable?

10/05/2023

Miso Tahini Pasta. Still my favourite go-to quick lunch or dinner meal. Recipe below 👇🏼

Two handfuls cooked pasta (normal/gluten-free/ pulse pasta option)
+
Some form of protein (tempeh/ tofu/ fried eggs)
+
Half a plate of veggies (loves cabbage/ kale/Brussels sprout for the crunch)
+
Good fat(miso tahini dressing)
+
Extra flavours (homemade chilli oil/ spring onion/ fermented veggies such as kimchi & sauerkraut + toasted sesame seeds)

Ingredients (make for 2 people):

Miso tahini dressing:
⚪️ 1/3 cup hulled tahini
⚪️ 1 tbsp miso paste
⚪️ 1/4 cup warm water (more if required)

Pasta/tempeh/ veggies:
⚪️ Pasta (about 150g)
⚪️ 2 cups sliced cabbage
⚪️ 2 cups chopped kale
⚪️2-3 tbsp olive oil
⚪️Tempeh (slice into rectangular pieces- I used .lab tempeh)
⚪️2x eggs
⚪️2-3 tbsp kimchi
⚪️2 handfuls chopped spring onion
⚪️Salt & pepper to season
⚪️ Sesame seeds (optional)
⚪️Chilli oil/ flakes (optional)
⚪️Avocado


1. Cook pasta according to package.
While the pasta is cooking, panfry the tempeh using olive oil till golden brown.
2. Fry the eggs once the tempehs are cooked.
3. Once the eggs are cooked, add more olive oil and sauté the cabbage and greens till slightly charred and cooked. Season with a bit of salt.
4. To make the miso tahini dressing, combine all the ingredients and mix well. Add more water to reach the dressing consistency that you like. It should be creamy with a slight thickness consistency to coat the pasta.
5. Once the pasta is cooked, drain and put into bowls.
6. To serve, place the veggies into the bowl with the pasta. Add the cooked tempeh & egg, drizzle with a good amount of miso tahini dressing, toasted sesame seeds, and spring onion, and serve with extra avocado, kimchi, and chilli oil.

Enjoy!! X

01/05/2023

As I move through my few years as a nutritionist supporting patients in the clinic in building their relationship with food, I have learnt a few things. First, even with my relationship with food throughout the last years, I notice shifts in how I eat with the change of emotions and feelings I experience at the time. For example, I have a deep craving for chips and crispy crunch when I feel stressed or overwhelmed, or just the thought of eating whenever I feel bored.

Emotions and feelings can be powerful triggers for food choices. Food becomes connected to various emotions and social integrations from a young age. Whether sad, happy, bored, celebrating, lonely, angry etc., food is often used to support or cope with these emotions and circumstances.

This is not to say that we should not have an emotional connection to food, and let's be honest, it is nice to have a celebratory meal, and sometimes it's just nice to eat something tasty, irrespective of how healthy it is.

Mindfulness can play a significant role in changing how we respond to feelings. Are you making a conscious choice to behave that way, or are you acting or driven by an emotion or a circumstance/habit because of a particular environment you find yourself in? Some of the questions to bring some awareness to this area:

✨Do you use food to enhance pleasure? Or to avoid pain, such as in the form of loneliness or anger. Do you end up feeling more dissatisfied?
✨Does eating particular food make you feel more anxious, guilty, or ashamed? Do you judge yourself for eating this food?
✨Do you turn to food in an attempt to fulfil much deeper cravings simply because you are dissatisfied with the other areas in your life?
✨If you began to live more in accordance with your highest values, how would that impact your relationship with food?
✨What is your ideal emotional relationship with food?

27/03/2023

Being aware of the different sources of stress is a great way for us to start shifting from a space of fight and flight into a space of rest and digest.

Are you feeling fatigued most of the time?
Are you having trouble falling asleep and staying asleep?
Do you have no appetite when it comes to meal times?
Do you usually feel bloated after meals?
Do you constantly get sick despite how well you look after yourself?
Are you feeling anxious and depressed?
Do you need more motivation to do things you have always wanted to do?

The 6 Types of Stress

• Physical stress: injury, either working out too much or too little
• Nutritional stress: deficient in specific nutrients in our body for our organs and cells to function at their optimal or too much of certain nutrients causing pressure to the body
• Immune stress: food sensitivities, inflammation, co-infections, bacterial infections, yeast overgrowth etc
• Magnetic stress: how many hours are we spending on our phone, in front of the computer, laptop, television, and with electronics around us when we sleep
• Emotional and psychological stress: relationship conflicts, new or increasing work responsibilities, financial strain, loss of loved one, feeling under pressure, exposure to one or more traumatic incidents etc
• Spiritual stress: where are we feeling disconnected

Being aware gives us space to pause and reflect, and if we choose to, to regulate and restore our nervous system to bring it back into a state of balance where we can truly connect and expand.

06/03/2023

https://events.humanitix.com/understanding-women-s-cycle

If you have always thought of learning more about the women's cycle and how to work with the changes in the women's hormones to live a life more in sync with your cycle and with more ease, I have a free webinar on offer next Monday at 7pm (AEST). Share it with the women in your life ❤️

Learn the basics of the women's cycle and the hormones involved Food that can help nourish the different times in our cycleThe small modifications we can make in our day-to-day life to live a life more in sync with our cycle