Nutrition with Yetta

24/09/2025

Given their oxalate content, how much is too much spinach, chard, beet greens, chaga mushroom powder, almonds, cashews, star fruit, and instant tea?

24/09/2025

Eating a half serving of dark leafy greens can help.

The vagus nerve connects our brain to our heart, our gut, and even our immune system. The vagus nerve is like the hardwiring that allows our brain to turn down inflammation within our bodies. When you hear about the mind-body connection, that’s the vagus nerve at work.

Your heart rate variability (HRV) is a measure of vagal tone, the activity of your vagus nerve.

Your heart rate naturally goes up and down with your breath. When you inhale, your heart rate tends to go up. When you exhale, your heart rate tends to go down. You can test this by feeling your pulse change as you slowly breathe in and out.

We care about HRV because low heart rate variability predicts a greater risk of heart disease and premature death from several causes. Patients with lower HRV have twice the risk of dying prematurely.

How can we improve our HRV?
✅ Voluntary slow breathing—about six breaths per minute—is a technique that’s been used for thousands of years as an essential part of many meditative and relaxation practices.
✅ Aerobic exercise at least twice a week positively influences heart nerve control.
✅ Eat more plants, especially greens. People who eat plant-based diets have better overall HRV, along with improved blood pressure, cholesterol, triglycerides, and blood sugar levels. The vagus nerve toning effects of plant-based diets may help explain part of their heart-healthy benefits. Of all the plants, though, green leafy vegetables seem to stand out as most beneficial for HRV. This might explain why eating just half a serving of greens a day may cut our risk of having a heart attack by up to 67%!

PMID: 26364692, 12490958, 25324790, 25324790, 10999236, 10982537, 31558032, 35623448, 34789148, 18666713, 16442400, 19158214, 15051601
DOI: 10.1017/S0029665115003547

Watch the video “How to Improve Your Heart Rate Variability” at https://see.nf/4kibbBH and “How to Strengthen the Mind-Body Connection” at https://bit.ly/2vT4a3P.

23/09/2025

Most people think acid reflux means they have too much stomach acid.

But here’s the surprising truth: often, the problem is too little acid.

That’s why acid-blocking drugs (like Prilosec, Nexium, or Prevacid) don’t fix the root issue—and why once you start them, they can be tough to stop.

Stomach acid isn’t the villain. It’s a hero of digestion!

It helps break down food, absorb nutrients, and protect against harmful bacteria.

In fact, I even made him a character in my new children’s book, The Magical Journey of Benny the Bite. Meet Captain Acid—the unsung hero that keeps our digestion strong.

If you struggle with reflux or find yourself stuck on acid blockers, know this:

You can recover. I did it, and I’ve helped my clients do the same.

The first step? Support your gut health naturally—through food, lifestyle, and the right personalized strategies. That’s what I teach.

Ready to give Captain Acid his job back?

Let’s talk.

Message me to set up a free clarity call to learn how I can help you feel like your old self again.

Proton pump inhibitors (PPIs), like Prilosec, Prevacid, and Nexium, are some of the most widely used drugs in the world – bringing in billions of dollars every year.  But there’s a side of the story most people never hear. As Dr. Michael Greger documents in his book How Not to Age, these acid-b...

17/09/2025

Many of the men I work with are busy dads — running businesses, raising young kids, and managing full schedules. They want better health and energy, but convenience often gets in the way.

That’s why I created this Quick Start Guide for Heart & Gut Health. It’s a simple resource designed to help you make healthier choices without sacrificing time.

From there, we build out more personalized nutrition strategies tailored to your unique profile and lifestyle.

If you’ve been wanting to take control of your health but don’t know where to start, this guide is a practical first step.

👉 Message me if you’d like to explore what a personalized nutrition strategy could look like for you.

14/09/2025

Did you know.....hot peppers, soy foods, and pumpkin seeds may help with thinning hair.

If you are seeing some signs of thinning hair, consider making a few dietary changes. I believe a nutrition first approach is always a reasonable place to start.

Hot peppers, soy foods, and pumpkin seeds may help with hair loss.

12/09/2025

The choices you make today, will create your future.

09/09/2025

How might we reduce the risk of premature death from dairy consumption? See the video "Why Do Milk Drinkers Live Shorter Lives on Average?" at https://bit.ly/48RdoNG to learn more.

05/09/2025

This week I attended two lectures by Dr. Michael Greger. During one of them he answered the question of whether or not all these new plant-based meat substitutes are healthy to include in our diet. Since I get asked this question a lot, I will be sharing in upcoming newsletters the answer. If you are interested in subscribing to my free weekly newsletter, here is an easy sign up form.

https://yettablair.us9.list-manage.com/subscribe?u=b131f4d04a9ccd8e34bb4cc24&id=2c64411d59

31/08/2025

We love to travel. We always seem to learn so much and we meet the most interesting people.

Recently, Seattle was our first stop on the way to Alaska, and while the city is beautiful, it was the breakfast bar at our hotel that left me reflecting.

There was something for everyone - steel-cut oats with nuts and fruit, fresh apples and bananas, bowls of melons or berries with chia pudding, plus breads, bagels, eggs, and more.

What struck me most, however, was not the food itself, but the people. Guests came from all over the world, and it was fascinating to watch how different families filled their plates:

Asian families chose whole, fresh foods - fruit bowls, oats, boiled eggs, toast with butter. Their kids reached for bananas and berries. Plates were full, but the choices were nourishing. The families were trim, energetic, and moved with ease.

Many American families, by contrast, leaned toward waffles dripping with syrup, bacon, bagels, and bowls of boxed cereal. Often, they carried more weight and moved with stiffness.

I share this without judgment - only curiosity. The difference was striking: one group ate more food but stayed slim and vibrant, while the other ate plenty, too, but struggled with energy and mobility.

It reminded me of an old saying:
👉 Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Food is more than fuel - it shapes how we move, think, and feel.

Watching kids eagerly eat fruit and oats gave me hope. What if more of us embraced that same simplicity in our daily meals?

Seattle also offered us a gem of a dinner at a small Thai restaurant, MANTRA THAI, - spring rolls, stir-fried veggies and tofu with rice. After 12 hours of travel, it was exactly what our bodies were craving: fresh, whole food.

Sometimes health isn’t about eating less but about eating better. Whole foods. Vibrant colors. Nourishing choices.

Our next stop later today: The Alaska Holistic Health Holiday Cruise!

30/08/2025

I call it healing out loud. I know it makes people uncomfortable, and that’s kind of the point.

29/08/2025

Every epic story has a few troublemakers… and in my new children's book THE MAGICAL JOURNEY OF BENNY THE BITE it's no different.

Introducing the bad guys who try to disrupt Benny the Bite on his epic adventure through Bellyville:

ZAPPY THE ZINGER – quick, sneaky, and always causing chaos.
GREASY GREG – oily, slippery, and full of tricks.
FAKE-F00D-FIONA – sweet on the outside, but full of hidden mischief inside.

They may cause trouble, but don’t worry -- the heroes of Bellyville know just how to handle them.

Stay tuned as we get closer to the big launch in September… where the heroes of digestion take on these mischievous foes!

29/08/2025

Have you ever thought… “I’ve tried everything, but nothing works”?
That’s exactly what so many of my clients tell me when they first come to me.

They’ve seen the doctors, done the tests, taken the medications… and yet their gut issues remain.

Here’s the good news: your body is designed to heal. Sometimes it just needs the right food and guidance to do it.

This is where functional nutrition therapy can help.

Functional Nutrition Therapy looks beyond managing symptoms to uncover why your health issues are happening in the first place. It’s a personalized, food-first approach that uses whole, nourishing foods and lifestyle practices to rebalance your body so it can heal itself.

Instead of quick fixes or one-size-fits-all diets, functional nutrition therapy connects the dots between what you eat, how you live, and how you feel - giving you the tools to restore lasting health.

✨ Most of my clients start noticing changes in as little as 7 days.
✨ Many go from years of frustration to finally feeling like themselves again.

Message me if you’re ready to see what’s possible.