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Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 4pm Friday 9am - 4pm Saturday 9am - 2pm

Yap Nutrition, Sydney (2025)

07/07/2025

https://www.instagram.com/reel/DLyoCibyzXK/?igsh=eDhncHo1aXdvMzBj

Our bodies are electric ⚡️
We are constantly tuning into the natural rhythms of the Earth, more than we often realise.

The Earth’s natural EMFs (electromagnetic fields) act like gentle instructions for the body. They help regulate sleep, support immunity, balance brain function and guide how our cells communicate.
But today, we are surrounded by artificial EMFs from WiFi, Bluetooth, 5G and smart devices. Whether at home, at work or in our pockets, these invisible signals can disrupt our natural flow.

What is EMF:
EMF stands for electromagnetic field. These are invisible waves of energy from both natural sources like the Earth and sun, and man-made technology.
Artificial EMFs come from all the devices we use everyday:

• WiFi routers
• Smartphones
• Smart TVs
• Smart baby monitors
• Smart meters
• Bluetooth devices like headphones and speakers
• Smart home assistants like Google Home, Alexa, Siri
• Microwave ovens
• Cordless phones and base stations
• Laptops and tablets
• Smart appliances like fridges and washing machines

These are a form of non-ionising radiation. They are lower than X-rays but still carry energy that can affect the body over time, especially with constant exposure.

Research shows EMFs may:
• Disrupt melatonin which affects sleep and hormone balance
• Increase oxidative stress which can lead to inflammation and faster ageing
• Impact memory, mood and brain function
• Interfere with rhythms in the heart, gut and brain
• Increase risks of ADHD, anxiety, poor sleep and learning difficulties in children

You cannot see them, but your body can feel them.

Instead of throwing out our devices, here are some simple ways to reduce exposure:

• Unplug when not in use. Turn off WiFi at night.
• Keep a healthy distance. Avoid sleeping with your phone next to your bed or under your pillow. Keep baby monitors away from your child.
• Limit Bluetooth and wireless use. Choose wired headphones. Turn off features when not in use.
• Ground in nature. Walk barefoot on grass, sand or soil. Swim in the ocean. This helps your body discharge built-up static and stay balanced.

Your body knows what to do. Sometimes it just needs the right signals 🌎🌳⚡️

12/08/2024

Aromatic Chilli Oil Recipe

Ingredients

For the Chilli Oil:
• 1 x 375ml glass jar
• 250ml avocado oil or olive oil (or a mix of both)
• 1/3 cup Gochugaru (Korean chili flakes, non spicy)
• 2 tablespoons chili flakes (slightly spicy)
• 1/2 - 1 teaspoon chili powder (spicy; adjust to taste)
• 1 teaspoon toasted Szechuan peppercorns, ground (optional)
• 1 tablespoon toasted sesame seeds
• 1.5 teaspoons salt

For the Dry Aromatics:
• 1 cinnamon quill
• 2dried bay leaves
• 3 star anise
• 7 cardamom pods
• 1 tablespoon Szechuan peppercorns

For the Wet Aromatics:
• 1/2 onion, skins on, quartered
• 3 garlic cloves, skins on, lightly smashed
• 2 spring onions, tied into a knot

Instructions

1. Toast the Dry Aromatics:
On low heat, toast all the dry aromatics in a small pot until they start to smoke and release their fragrance.

2. Set Aside Peppercorns (Optional):
Scoop out 1 teaspoon of the toasted Szechuan peppercorns, ground them and set them aside for later use. This step is optional but recommended for a slightly numbing sensation in your chili oil.

3. Infuse the Oil:
Once the dry spices are toasted, add the oil to the pot. Add all the wet aromatics. Keep the heat on low and allow the flavors to infuse into the oil for at least 30 minutes, or until the onion and garlic turn golden brown.

4. Prepare the Chili Mixture:
While the oil is simmering, mix all the chili oil ingredients in the glass jar.

5. Strain and Combine:
Once the oil is ready, slowly strain it over the chili mixture in the jar and gently stir.

6. Cool and Store:
Allow the chili oil to cool before sealing the jar with a lid. Use within 6 months.

Enjoy your aromatic chilli oil with dumplings, congee, on scramble eggs toast or any of your favourite dishes! Please let me know if you give it a try!

🎥 Benjamin Weser - Creative

12/06/2024

Miso Ginger Baked Salmon

Serves 2

Ingredients:

• 2x 150g NZ King Salmon
• 1 heaped tsp miso paste
• 1 heaped tsp Dijon mustard
• 1 tsp sesame oil
• 1 tsp water
• 1 tbsp grated ginger
• 1/2 tsp maple syrup
• 1/2 tsp cracked black pepper
• 1/2 tsp sesame seeds (optional)
• 1 tbsp extra virgin olive oil

Method:

1. Preheat oven to 200 degrees Celsius.
2. Line a baking tray and drizzle extra virgin olive oil on it. Place the two pieces of salmon on the tray.
3. Mix miso, Dijon mustard, sesame oil, water, ginger, and maple syrup to form a spreadable paste.
4. Slather the paste onto the salmon.
5. Crack some black pepper onto the salmon and sprinkle sesame seeds.
6. Pop the salmon into the oven and bake for 13-15 minutes based on the thickness of your salmon.

Enjoy with some rice or quinoa on the side, along with stir-fried greens and added kimchi or sauerkraut! Give it a try and let me know what you think! ☺️

🎥 Benjamin Weser - Creative

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

09/05/2024

What is your relationship with mindful eating? Do you often find yourself rushing through meal times and multitasking while you eat? I’ve found that being intentional and mindful when I eat requires discipline and awareness, but it’s an ongoing practice, like everything else in life.

Autumn Porridge Recipe

With cooler weather approaching, warm porridge has become my go-to breakfast. I use a base of brown rice, corn, sorghum and buckwheat porridge, flavoured with plenty of cinnamon, and top it with whatever fruits I have on hand. You can also use rolled oats or steel-cut oats as your porridge base. I like to add a heaped tablespoon of h**p protein powder, tahini, and Greek yogurt to increase the protein and healthy fats, which help stabilize blood sugar and balance energy levels throughout the day. And to finish it off, a homemade tropical macadamia and almond granola!

You’ll need:
* 1.5 tablespoons of Mighty Tasty Hot Cereal (or 1/3 cup rolled oats)
* 3/4 - 1 cup of filtered water
* A pinch of salt
* Cinnamon (to taste)
* 1 tablespoon of hulled/ unhulled tahini
* 1 tablespoon Greek yogurt
* 1 heaped tablespoon h**p protein powder
* Nut/seed granola for crunch
* Seasonal fruits

Simmer your choice of porridge base in a small pot with water until cooked. Add a pinch of salt, your desired amount of cinnamon, and h**p protein powder, then stir well.

Once fully mixed, pour the porridge into a bowl and top with tahini, Greek yogurt, fruits, and granola.
Enjoy! ❤️

🎥

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

Yap Nutrition

07/07/2025

12/08/2024

12/06/2024

28/05/2024

09/05/2024

15/02/2024

01/02/2024

02/12/2023

24/10/2023

19/10/2023

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Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 4pm
Friday	9am - 4pm
Saturday	9am - 2pm