Healing Acne, Eczema and Other Skin Issues From The Inside Out

Generally we tend to treat skin issues as a condition involving only the skin.  This couldn’t be further from the truth. Typical treatments involve putting something on our skin (often an antibiotic or steroid) and when that doesn’t work we resort to taking pills orally. Either antibiotics or synthetic hormones like the oral contraceptive pill and even powerful retinoids like Accutane.  These medications can cause depression, severe sun burns, liver damage, infections etc... and never treat the root cause of our skin issues.

No one wants blemishes or irritating rashes so I understand why people reach for the medications to treat their condition. But what if there was a way to prevent or treat these skin irritants without medications?

WHY?

It’s important to understand why your skin is irritated in the first place.  Simply put, there is inflammation in the skin.  Why is there inflammation? Inflammation occurs when our immune system is fired up.  The most common cause for inflammation is an issue in our gut. 

HOW?

75% of our immune system is connected to our gut.  This allows our body to understand and react to foreign exposures. If you eat an egg sandwich that was left in the sun too long, your immune system can immediately react to any bad bacteria that may have entered your body. Our immune system reacts by causing inflammation. 

WHAT HAPPENS?

“Leaky gut” is a condition that occurs when the attachments holding your gut wall together become weak and allow toxins, food particles and microbes to seep through.  Think of your gut wall becoming more like cheesecloth rather than a tightly woven fabric. Food sensitivities arise when food particles get through the gut wall and are recognized by your immune system.  The inflammation that ensues shows up as eczema or acne in the skin, but can also cause a multitude of other symptoms like abdominal discomfort, brain fog, and autoimmune diseases.

CAUSES?

Although a number of things can cause your gut to become leaky, the 3 main culprits are:

• Diet high in gluten, sugar and processed carbohydrates. Gluten, a protein found in wheat and other grains, can be extra damaging to those attachments in the gut wall.  Sugary sweets are often high in gluten, also causing inflammation, which further worsens the problem.
• Imbalance of gut bacteria (or Dysbiosis). For every 1 human cell we have 10 bacteria cells in our body. When there is an imbalance (bad bacteria and yeast overgrow) it acts as a huge source of inflammation in our gut leaving it weakened.
• Chronic Stress.  Stress causes your body to release cortisol (which is a natural anti-inflammatory). This is a good response, however, chronic stress over time can deplete your ability to release cortisol and therefore fight inflammation.

Other causes include certain medications, infections and a zinc deficiency.

WHAT CAN I DO?

Heal your gut. As you can see it is the root of most inflammation, so by removing the source of the inflammation a large portion of your symptoms will improve. 

1. Improve your diet.  Cut out the inflammatory foods such as processed packaged foods, white sugar and sweets, fried foods, trans fats and sodas. This first step will make a drastic difference. Week 1 from a well&tight program will help you resolve this issue immediately.
2. Do an Elimination Diet. Remove typical gut irritants like gluten, dairy, nuts, soy, eggs and meat for at least 3 weeks. Record how you feel and any symptoms you experience as you systematically reintroduce the foods one by one. This is not only a great way to heal the gut, but also an inexpensive way to find out your food sensitivities.
3. Add in anti-inflammatory nutrients.  Eat anti-inflammatory foods like colourful fruits, leafy green vegetables, wild caught fatty fish, olive or coconut oil, chia seeds, ginger and tumeric. These foods provide you with a good source of omega 3 fatty acids, Zinc and antioxidants like Vit A, C and E. 
4. Take a Probiotic.  This will help replenish your good gut bacteria and inhibit the growth of bad gut bacteria and yeast.  Look for a supplement that has 10 - 25 billion cfu and don’t forget to get a good amount of soluble fiber rich prebiotic foods such as garlic, oats, and flax as well.
5. Reduce your Stress.  Try setting your alarm or using an app to remind you to periodically stop and take 10 slow belly breaths.  Breathing this way automatically calms our sympathetic nervous system thereby reducing the drain on cortisol.
6. Get enough restful sleep. As mentioned in my previous post on sleep, this is the time to replenish cortisol, your body’s natural anti-inflammatory.
7. Exercise. Start moving regularly. Bike with your family, walk after dinner or sign up for a well&tight class. Movement is a natural anti-inflammatory.  It helps to improve your sleep, improve your mood, and reduce pain.  Aim for 30 min of moderate intensity exercise 5 days a week.

Healing first from within is what Functional Medicine is all about.  We have developed many advances in our medical knowledge and our understanding of how the human body works. The beauty and simplicity of it all is that food is our medicine.  Starting here first we have the ability to heal many illnesses from the inside out.

I would love to hear your comments and questions so reach out to me at info@redwoodwellnessnetwork.ca

In health,

Angelina

Bio: Dr. Angelina Yee is a medical doctor trained in both Family and Functional medicine. As a fitness and health enthusiast she enjoys all forms of activity and exploration into physical, mental and spiritual wellbeing. Angelina is a certified yoga instructor and a national body-building champion. She is happily married and a mom to 6 year old twins and a golden doodle named Marvin. Follow her personal wellness journey on IG @dr_angelinayee.

Tips and Recipes to keep your Thanksgiving weekend well&tight!

Thanksgiving is one of my favourite holidays of the year. Incredible food, quality time with family and the opportunity to express gratitude for everything we are thankful for.

It's also a time when most of us over indulge and sabotage our weight loss efforts. I know temptation is hard to resist but I promise you there is a way in which you can still enjoy the holidays without having to bust out the stretchy pants. 

The average American (and it rings true for Canadians) will consume 4,500 calories at Thanksgiving, according to new research from the Calorie Control Council. That's 3 days worth of calories in 1 afternoon. I believe enjoying food on special occasions is an important part of life but there is no need for complete gluttony which could take days to recover from, not to mention the hit our self confidence takes after the fact.  

Here are some helpful tips and recipes to keep your Thanksgiving dinner (and you) well&tight. 

Turkey:

Choose white meat only and avoid the skin and fatty dark meat near the bones. Measure a portion that's the size of your palm (double that for males) and remind yourself that this 4 ounce piece of meat already satisfies half your protein needs for the day. 

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Click here for lemon zest turkey rub recipe.

Cranberry Sauce:

Most cranberry sauce recipes call for more sugar than cranberries. As long as you make your own, (opt for recipes that call for very little or no sugar like the one listed here) this yummy sauce is a great substitute for fatty gravy and is packed full of Vitamin C and antioxidants. 

Click here for this sugar free cranberry and pear sauce recipe.

Potatoes:

Mashed potatoes are generally full of butter and dairy which make them high in carbs, fat and calories. One of my favourite sides is mashed sweet potatoes which my mom always made for us instead of regular starchy potatoes. Peal, chop and boil 4 sweet potatoes, mash them and add 1 TBS fresh grated ginger and 3 TBS orange juice. Garnish with fresh chives and it'll be a hit among all potato lovers. 

Mashed sweet potato with fresh ginger and orange juice. 

Vegetables:

Vegetables are a great crowd pleaser and excellent option to fill your plate and still feel like you are indulging in the holidays without the bloat or carb hangover. Try and steam, bake, grill or boil your vegetables instead of roasting them to avoid having them cook in turkey fat. Butternut squash, brussel sprouts, zucchini, carrots and peas are all very festive and satisfying. 

Click here for this delish butternut squash recipe.

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Click here for this spiced lemony brussels sprouts recipe.

Dessert:

Skip the bread, skip the gravy, skip the dark meat...but don't skip the dessert. We all want to feel like we've enjoyed ourselves with a little indulgence during a time of celebration and we should. The trick is to keep your options healthy and the portions small. Try baking a sweet and warm apple and pear crumble or skinny pumpkin pie. 

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Click here for this yummy and healthy coconut pumpkin pie recipe.

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Click here for this well&tight warm apple and pear crumble recipe.

A healthy take on Warm Apple & Pear Crumble

The cooler Fall season always makes me crave warm apple desserts. I have always loved apple crumble (likely because it's my fathers favourite dessert) and have been craving it recently. Apple crumble is generally a healthy dessert alternative to begin with, and the recipe below takes it one step further without compromising any of the taste. 

Ingredients: 

Filling:

• 2.5 cups of peeled and chopped pears
• 2.5 cups of peeled and sliced apples
• 1/4 cup of honey
• 1 TBS of lemon juice
• 1 TBS spelt flour
• 1 TBS ground cinnamon

Topping:

• 3/4 cup spelt flakes or slow cooking oats
• 1/4 cup chopped walnuts
• 1/4 cup raisons (optional)
• 1 TBS spelt flour
• 1/4 TSP kosher salt (optional)
• 3 TBS melted coconut oil

Cooking Instructions:

1. Pre-heat oven 325. Lightly spray 9 x 9 inch baking pan with coconut oil. 
2. Filling: In a large bowl, combine all the ingredients and mix well. Pour into the bottom of your baking dish.
3. Topping: In a large bowl, combine all the ingredients and mix well. Sprinkle the topping evenly over the filling.
4. Bake until brown and bubbling, approximately 50-55 min's. Serve warm with a small dollop of vanilla frozen yogurt. 

**This recipe was adapted from one of my favourite cookbooks: The SkinnyTaste Cookbook

Understanding Hormones and How to Take Back Control

I regularly had women come to see me in my practice saying,  “My hormones are out of control right before my period.  I’m snapping at my kids and partner more, my food cravings are ferocious and I’m breaking out.” Another common complaint is, “I think there’s something wrong with my thyroid. I’m so tired all the time and I’ve been trying to lose weight but it just won’t come off and I eat so clean!”

Can you relate to some or all of what my patients were saying? Chances are most women can because almost 80% of women experience some form of PMS or premenstrual syndrome. Typical symptoms include irritability, depression, anxiety, poor sleep, headaches, memory loss, fatigue, acne, breast tenderness, food cravings or bloating.

Why? 

Each month there is a dance that happens between estrogen and progesterone and this delicate balance has been thrown off.  There is too much estrogen and not enough progesterone. This is especially noticeable in the 12-14 days between ovulation and when a period starts.

How?

Estrogen is mostly made in the ovaries and plays an important role in regulating menstrual cycles, pregnancy, bone growth and cholesterol levels.

• Too little estrogen can lead to irregular periods, hot flashes, vaginal dryness and fatigue.
• Too much estrogen can lead to uncomfortable PMS symptoms described above and even breast cancer.

Foods high in sugar and refined carbohydrates will spike our insulin and this releases more active estrogen into our system.  We also ingest extra estrogen by eating hormone laden foods such as commercial dairy or beef.  Xenoestrogens are estrogen-like toxins that are found in a number of everyday products like plastics, pesticides and even those glossy paper receipts.  All of this will overload our bodies with estrogen. 

Once the estrogen is broken down it goes into our colon, waiting to be excreted. Too much alcohol affects how well our liver can perform this duty.  If you are constipated the estrogen can be reabsorbed and recycled to make even more estrogen.

Progesterone?

As women age, our progesterone levels naturally fall and the imbalance becomes even more pronounced in our early 40’s.  Progesterone is mostly made in the ovaries after ovulation. If you don’t ovulate, you won’t be making as much progesterone each month. 

Stress also plays a key role in lowering our progesterone.  Our body’s main hormone for dealing with any kind of stress is cortisol.  So when you are frazzled by endless to do lists and schedules, you are using up your cortisol reserves.  If you run close to empty, your body will reduce the amount of progesterone it makes in order to make more cortisol instead. 

Another big drain on your cortisol reserves is caffeine.  We’ve all experienced the temporary boost in energy after a cup of java, but if you are prone to PMS then this could further exacerbate your hormonal imbalance and make your symptoms worse. One of the best ways to replenish your cortisol stores is to ensure you get adequate amounts of uninterrupted sleep. 

How can you naturally restore the balance of estrogen and progesterone:

1. Eliminate refined sugars and processed carbohydrates from your diet.
2. Eat on a regular schedule to balance your blood sugar.
3. Avoid Caffeine to keep your cortisol stores full.
4. Limit Alcohol to optimize your liver’s detox abilities at its best.
5. Reduce the use of plastics whenever possible. Use glass water bottles and food containers.
6. Choose to eat organic, hormone free foods.
7. Make sure you have daily bowel movements.  Drink lots of lemon water and increase your fiber intake naturally. (Chia seeds, flax seeds etc...)
8. Reduce your stress.  Find a practice that’s easy to do and makes you feel connected.  It can be anything from walking the dog, taking a bath, prayer or meditation. 

What supplements can help?

Although it’s always best to get all your nutrients from food, sometimes a supplement can also be helpful.

1. Omega 3 fatty acids (2gm/day) help with reducing inflammation and helps your liver in the detox process.
2. Magnesium citrate (400-600mg/day) can help reduce anxiety, improve sleep and keep your bowels regular.
3. Vit B6 (50-100mg/d) and Vit B12 (1000mcg/d) will help the liver in the detoxification of the extra estrogen.
4. Calcium citrate 600 mg/d and Vit D 1000IU/day to help with the PMS symptoms.

Since embarking on this journey through Functional Medicine and its philosophy of looking for the root cause of symptoms, I have learned so much about our hormones and just how interconnected our body systems are to each other.  I love understanding why simple lifestyle changes can have such a profound impact not only on our health but our quality of life. As always feel free to send me any questions or comments to info@redwoodwellnessnetwork.com 

Written by well&tight member and contributor: Dr. Angeline Yee

Bio: Dr. Angelina Yee is a medical doctor trained in both Family and Functional medicine. As a fitness and health enthusiast she enjoys all forms of activity and exploration into physical, mental and spiritual wellbeing. Angelina is a certified yoga instructor and a national body-building champion. She is happily married and a mom to 6 year old twins and a golden doodle named Marvin. Follow her personal wellness journey on IG @dr_angelinayee.

The BEST green soup you'll ever make.

Look no further! I've stumbled upon the BEST tasting green soup recipe and the greatest part...it's so easy to make. My neighbour, friend and well&tight member Jen Bonciani is always cooking up a storm in an effort to help her family live a well&tight life. I am lucky enough to be able to try her new healthy recipes regularly as she is very generous with sending portions my way. Recently she dropped off a mason jar full of delicious looking green soup and I kid you not, it was devoured by my husband and I within minuets. 

Knowing we are all looking for ways to easily add more vegetables into our diet (specifically green which are high in fibre, vitamin C and K, calcium, iron etc...the benefits are endless), I thought sharing this recipe would be a great way to help with meal inspiration this fall.

Collard Green Veloute

Ingredients:

• 1 tbsp coconut oil
• 1 sweet onion chopped
• 1 bunch (about 500g) collard greens washed, chopped
• 3-6 cloves of garlic 
• 1 tsp hot pepper flakes (optional)
• 1 tsp salt and freshly ground pepper
• 4 cups vegetable broth (unsalted)
• 1 tbsp each of butter and spelt flour (optional)

Directions:

1. Sweat onions in a large pot, medium heat. (Cook on medium heat, covered for 5 min's)
2. Add, stir, and cook all the ingredients (except the broth, butter and flour) for 5 minutes.
3. Melt butter and flour in the pot to make a roux. (optional)
4. Add the broth to dissolve the roux, bring to boil. Add to vegetable mixture. 
5. Simmer on low for 30 minutes. Remove from heat and purée in blender.
6. Cook for 5 more minutes. 

Optional garnish: A dollop of greek yogurt, 1/4 of avocado or additional spice like chopped jalapeño and dried red peppers. 

Enjoy!

Is Sleep the Holy Grail to Your Health?

Sleep related issues affect up to 45% of the world’s population and only 1 in 3 adults get the right amount of sleep each night. Sleep is crucial to our health and affects almost every system in our body and vice versa. Our physical and mental health as well as our ability to think, learn and relate to other people are all affected by sleep.

WHY IS SLEEP SO CRITICAL TO OUR PHYSIOLOGICAL FUNCTIONS:  

Our bodies are connected to our environment; much like the moon and tide cycles are connected to the earth’s rotation, we run on a similar 24 hour clock.  The term for this cycle is the Circadian Rhythm.  Our brain houses a collection of cells that make up the suprachiasmatic nucleus, or your master clock.

Your master clock controls your sleep/wake cycle and other biological clocks responsible for regulating appetites, hormones release, our metabolism and our behaviour. Sleep is also the time when toxic metabolic waste products are removed from our brain allowing us to think clearer and function better.

WHAT HAPPENS WHEN WE ARE SLEEP DEPRIVED:

1. CELLULAR DYSFUNCTION: Research indicates that sleep deprivation leads to:

• Anxiety
• Depression
• Immune dysfunction
• Obesity
• Heart disease
• Neurodegenerative disorders (Alzheimer's)
• Cancer (breast and prostate specifically)

2. OVERWEIGHT and OBESITY:

Lack of sleep leads to decreased leptin (your fullness hormone) and increased ghrelin (your hunger hormone) levels. When we are sleep deprived we often eat more and make poorer food choices. Do this over and over and you can see how obesity can set it. Weight loss efforts can equally be thwarted by lack of sleep for the same reason.

HOW MUCH SLEEP DO WE NEED?

Most adults over the age of 18 need 7 - 9 hours a night CONSISTENTLY.  In order obtain quality sleep, you can’t get 6 hours one night and 10 hours the next.  

SO HOW CAN YOU OBTAIN MORE VITIMIN Z?

Sleep is affected by many things including; our physical environment, thoughts, nutrition, exercise and lifestyle choices and there are a multitude of strategies you can use to start improving your sleep right now.

1. Turn your room into a cave: Cool. Dark. Quiet. The optimal temperature is 18C/65 F.  If your feet get cold (sleep disruptor) wear socks. Your room should also be dark enough so that it’s hard to see your hand in front of you. Cover any light emitting devices and invest in black out blinds/curtains.
2.  Minimize any discomfort with the right support. If you suffer from back or joint pain, use pillows that provide you with proper support. If that doesn’t help, you may need to evaluate your mattress as well.
3. Avoid caffeine after 10 am. If you are used to having coffee or caffeinated tea in the afternoon, try switching to herbal teas instead. Love your dark chocolate and cans of soda? Don’t forget there’s caffeine in that too, so eliminate it or enjoy your treat a little earlier in the day and only on occasion.
4. Stop eating 2-3 hours before bedtime. This leaves enough time for your meal to be digested so you aren’t feeling full and uncomfortable while trying to fall asleep.  In general, you want to avoid big, high fat meals right before bed as this can make any reflux symptoms worse.
5. Avoid Alcohol before bed.  Many people notice alcohol makes them feel drowsy, as is the case initially, but after a few hours it acts as a stimulant and can either prevent you from falling asleep or prevent you from getting into the deeper restorative stages of sleep. Eliminate alcohol from regular nighttime routine or do not drink it within 2 hours of bedtime.
6. Establish a regular sleep/wake schedule...even on weekends!  Over time your body’s internal clock will adjust to your schedule and it will help you to fall asleep and wake more easily. Eventually you will wake up naturally without an alarm.
7. Wind down at 9:30 pm. Start your 'wind down' routine 1-2 hours before bedtime. This can be difficult if you have children and don’t generally feel like you can be productive around the house until they are in bed. Learn to be ok with not being able to accomplish everything. Remind yourself that your health depends on your ability to let go and properly wind down. Do you find yourself lying in bed anxious with your mind racing through your unfinished to do list? You are not alone. To change this it takes discipline and practice, much like how we go to the gym to build muscle. 
8. Have a pre-sleep routine. Set an alarm to remind yourself to start winding down, then consciously stop what you are doing and switch to something more calming like reading, journaling, or listening to a guided meditation. The moment you feel sleepy, switch off your light and allow your body to sleep. 
9. Minimize your exposure to blue light (screens) after 9 pm.  Blue light is particularly good at suppressing our ability to secrete melatonin (a hormone we need to helps us sleep). Keep phones plugged in any room but your bedroom so you can't hear it buzz or see it light up with notifications. Turn off tablets, computers and TV's. 
10. Exercise at the right time.  Moderate intensity activities have been proven to help people fall asleep easier and stay asleep longer.  However high intensity activities lead to more cortisol being released, which is a natural stimulant and can keep you awake longer. Try and keep high intensity activity scheduled in the early hours of your day. It’s not always possible with busy schedules but an important consideration when planning your week.  

NUTRIENTS FOR BETTER SLEEP:

• Tryptophan is an amino acid needed to make serotonin, a hormone important for regulating our sleep.  Pumpkin seeds, chia seeds, tofu, turkey and fish are all good sources of tryptophan.  Add in a small amount of complex carbohydrate like quinoa, millet or brown rice to help your body absorb the tryptophan better.
• Magnesium is also a great mineral to help with sleep and can be found naturally in dark green leafy vegetables, bananas and avocado. 
• Melatonin is a sleep hormone our bodies naturally make, but you can get some extra doses by eating cherries.
• Herbs and Supplements. Visit your local health food store and ask to see the numerous herbs and supplements that can help you sleep better, but I prefer you try the above strategies first before adding any of these.  Your doctor or naturopath will be able to offer you more in depth personal advice and look for any potential interactions with other medications.  Self medicating either with natural, over the counter or prescription drugs can be dangerous and actually have the opposite effect on your sleep.

Everyone is different and some of these suggestions may work better than others.  I suggest picking just a few easy ones to start with and see if you notice a difference in your thinking, appetite, mood and energy levels. This may provide the necessary motivation to tackle some of the more challenging changes later.  If you have any questions or comments feel free to email me at info@redwoodwellnessnetwork.com or find me in a well&tight class sometime.

Written by well&tight member and contributor: Dr. Angeline Yee

Bio: Dr. Angelina Yee is a medical doctor trained in both Family and Functional medicine. As a fitness and health enthusiast she enjoys all forms of activity and exploration into physical, mental and spiritual wellbeing. Angelina is a certified yoga instructor and a national body-building champion. She is happily married and a mom to 6 year old twins and a golden doodle named Marvin. Follow her personal wellness journey on IG @dr_angelinayee.

3 Simple Steps to Heal Your Gut and Get Rid of the Bloat

There are 2 major instigators that cause excess and unnecessary gas in our digestive tracts and lead to bloating:

• Half is from the air we swallow when we eat, drink and chew gum, etc...
• The other half is produced by the bacteria in our gut as it works to digest food.

These are both normal physiological occurrences and our intestines help move the gas through so that it doesn’t get trapped and make us feel uncomfortable. Hence, passing gas is good and holding it in can lead to that uncomfortable bloating sensation. Now that we understand where the gas comes from we can take steps to alleviate it. 

STEP 1: Reduce the amount of air we swallow:

• Slow down when you eat. 
• Be mindful of what you put in your mouth and how you eat it.
• Avoid chugging carbonated drinks.
• Avoid straws and chewing gum.

STEP 2: Optimize your gut and the microbiome bacteria:

A microbiome is a fancy term that refers to all the bacteria that live in and on us. Healthy bacteria produces less gas during digestion. Research shows that our relationship with our microbiome impacts all aspects of our health and function.  

When we have a good (symbiotic) relationship with our gut microbes we have better immune tolerance, a healthy metabolism which leads to adequate weight control, and protection from chronic diseases like diabetes and obesity. 

When we have a bad relationship with gut microbes, we become susceptible to various immune related diseases like eczema, asthma, autoimmune disease, as well as localized intestinal problems like gas, bloating, pain, diarrhea or constipation. Ugh! 

So How Can We Nurture our microbiome bacteria?

• Remove any irritants to our gut such as antibiotics, anti-inflammatories and some possibly allergenic foods such as gluten and dairy. Not everyone has to avoid these foods forever, but try eliminating them for 3 weeks to see how you feel. Many people are surprised by how much clearer they can think and how much more energy they have.
• Replace those unhealthy foods with nutrient dense foods that are needed to support a healthy gut mucosa (lining).  An easy way to do this is to eat from the rainbow.  Eat whole foods like vegetables (unlimited) and fruit (2 servings per day) of all colours to ensure you get important antioxidants like Vit A, E, and C as well as important phytonutrients.  Many of these fiber-rich foods (bananas, asparagus, eggplant) and whole grains (quinoa, millet, oat bran) are also what we call prebiotics and actually help feed the good bacteria in our guts.

STEP 3: Consider supplementing your gut bacteria with a probiotic.  

• Eat probiotic foods that naturally contain active bacteria such as plain 2% probiotic yogurt, kefir or other fermented foods like pickled vegetables, miso and sauerkraut.  
• Try a probiotic supplement that contains a variety of bacterial strains and has at least 25 billion CFUs (colony forming units - measurement of many bacteria are in each serving). 

It's important to note that a “supplement” and a probiotic will only stay in your gut for about 30 days. That’s why the previous steps are very important because it sets up the right habits to maintain a healthy gut environment all the time.

The well&tight programs provide the tools you need to put you on a path to optimizing your gut health. I look forward to sharing more with you in future well&tight blogs that highlight solutions for sleep issues, hormone and other wellness related obstacles that if addressed will maximize your results on your well&tight journey. If there is a specific topic that would interest you please don't hesitate to contact us and we'll attempt to address it for you in future blogs.

If you have any additional questions regarding gut health, please email me (angeyee@gmail.com) or come find me at the weekly well&tight workouts.

Writen by well&tight member and contributor: Dr. Angeline Yee

Dr. Angelina Yee collaborating with Nat in the well&tight studios

Bio: Dr. Angelina Yee is a medical doctor trained in both Family and Functional medicine. As a fitness and health enthusiast she enjoys all forms of activity and exploration into physical, mental and spiritual wellbeing. Angelina is a certified yoga instructor and a national body-building champion. She is happily married and a mom to 6 year old twins and a golden doodle named Marvin. Follow her personal wellness journey on IG @dr_angelinayee.

Healthy Banana & Blueberry Muffins

We can all agree that muffins are a delicious and very comforting treat we all enjoy indulging in. Unfortunately most pre-made, store or restaurant bought muffins are loaded with more unhealthy ingredients than healthy ones. A coffee shop muffin on average contains 300 - 450 calories. 

Not willing to give up my muffins, I set out to create the perfect muffin recipe that still tastes good but doesn't have sugar, white flour, butter or any other unnecessary ingredients. Fortunately fruit is really sweet on it's own so I didn't have to look very far!

The well&tight Banana & Blueberry Muffin

Ingredients:

• 3 bananas mashed
• 1 egg (or 1/4 cup applesauce for vegan)
• 1/4 cup grapeseed oil (or almond milk however muffins won't be as moist)
• 1 cup spelt flour 
• 1 cup large flake oats (or oat bran for more fibre)
• 1 TBS baking powder
• 1 TSP baking soda
• 1/2 TSP of salt (optional)
• 1/3 cup ground flaxseed
• 1 cup fresh or frozen blueberries

Directions:

Set your oven to 350 degrees. Grease muffin tins with coconut oil. Mix wet ingredients together. Mix dry ingredients in a separate bowl. Stir dry ingredients into wet and pour into muffin tins. Bake for 12-15 mins and let cool.

Enjoy!

A fruitless smoothie that tastes good? Yes please!

I make every effort to create my smoothies with at least 70% vegetables. Have you tried that lately? It's very difficult to make a smoothie that tastes good with over 70% vegetables inside it. 

Recently I took on the challenge to make a smoothie that contained zero fruit! You can only imagine how hard it is to get a smoothie to taste good when there is zero fruit in it. HOWEVER...I think I might have actually created the perfect smoothie (validated by my 4 and 2 year old) that's yummy, contains minimal sugar and a boat load of nutrients. 

Green Machine Smoothie Recipe

Ingredients:

• 1 cup unsweetened coconut milk
• 1 cup spinach
• 1/2 an avocado
• 5 slices of cucumber
• 5 - 7 mint leaves 
• 1/4 cup probiotic 2% plain yogurt
• 1 tsp raw unpasteurized honey
• 1 scoop vanilla fermented vegan proteins+ powder by Genuine Health

I'd love to hear from you if you have the perfect 'fruitless' smoothie that's both tasty and nourishing. 

#iamwellandtight