Introduction to Nutrition

Let me begin by saying that food is meant to be used as fuel for your body to give you energy. However, in today’s society we eat for comfort and pleasure. Boredom, social eating, and eating on the go can lead to unwanted weight. This extra fat not only affects outside appearances but internal health as well. Poor diet leads to diabetes, heart disease, decreased immune function, poor libido, cancer, and so much more. Obesity is defined as the presence of excess fat and is caused primarily by consuming more food than your body actually needs for energy. About 40% of people are considered overweight or obese and the number has been rising. Obesity decreases life expectancy by 50% because of the associated health issues. Obesity is a risk factor for at least 50 other medical conditions. Consult your nurse practitioner or physician to determine the cause of your obesity. Genetics, psychological, and metabolic conditions could play a role in weight gain.

Nutrition and metabolism are two very complex topics but I will try to keep it simple and tell you what you need to know. Metabolism is the process by which foods are consumed and used in the body. It includes determining what foods you will eat, digestion, and absorbing nutrients. These different nutrients are broken down, transported, and metabolized. Metabolism is increased through proper diet and exercise. Your body does not need refined sugars or processed foods. In fact, these are very harmful to your body. Diets today don’t always have the nutrients we need so supplementation can sometimes be beneficial for our well-being. Some supplements, like spirulina, help to detox the body from harmful substances, heavy metals, and pollutants in our foods.

Typical recommendations for calories consumed come from 3 food groups. Carbohydrates, fat, and proteins. Carb intake should be about 55-60% of your daily intake. Fat intake should be 25% or less. Protein intake should be 15-20%.

Most people think of carbs as those “bad” white foods like bread, pasta, tortillas, cereal, grains, potatoes, and rice. However, carbs are not all bad because they give you most of the energy you need to function. Your diet should consist of mostly complex carbs like whole grains and fiber (eg, oatmeal, fruits, vegetables, beans, whole grains). Complex carbs take longer to digest. Because of this your blood sugar levels will not spike. High blood sugar levels lead to increased insulin output. Insulin is what your pancreas secretes to lower your blood sugar levels. Higher levels of insulin in the blood especially for long periods of time can lead to increased fat storage and something called insulin resistance.

Fiber consumption is important because it will add bulk to the foods in your stomach and help to regulate your bowel movements. Salads are considered roughage and do a pretty fine job at keeping your bowels moving. Humans lack the enzyme needed to break down cellulose which is found in leafy plants. Because our bodies don’t technically “break down” roughage then it acts as a buffer, cleaning your colon out as it passes along. People who eat lots of salads and foods alike have a decreased risk of getting colon cancer. It is important to have regular bowel movements to prevent your risk of diseases like colon cancer. Not having regular bowel movements also leads to bloating and irritability. Bloating may make your abdomen look 3 times larger.

Our bodies need some fat to rebuild cells and maintain body temperature. The important thing to be aware of is if it’s saturated fat or unsaturated fat. Which one should you be eating most of? Unsaturated fat is the correct answer. These fats include oils like canola, olive, peanut, sunflower, corn, fish, and safflower. The bad, saturated fats are in margarine and shortening. They are also found in egg yolk, whole milk, cheese, coconut oil, and palm oil.

Proteins, unlike carbs and fat ,are not stored in your body and must be consumed often. Proteins are needed to build tissues. That’s why you always hear about body builders taking lots of protein supplements and amino acids. Amino acids are the building blocks of proteins. Not only is protein needed to build tissue, but it performs functions in your body like immune protection, regulating enzymes and hormones, collagen strength, and muscle contraction. Proteins also give you the same amount of energy that carbs do. However, if too many proteins are eaten then they can be stored in your body as glycogen for blood sugar control and even fat if you do not exercise. The best sources of protein come from lean, high quality foods like egg whites, skinless chicken, seafood, low fat dairy, lean red meats, beans, legumes, ect.


Taking a dietary supplement may be beneficial, particularly multivitamins. Some of the supplements I recommend are Tumeric w/ Bioperine, Spirulina, B12, Probiotics, Fish Oils, and Apple Cider Vinegar. Tumeric is known to decrease inflammation, relieve joint pain, promote weight loss, regulate blood sugar, reduce cholesterol, and improve immune function. Bioperine is a black pepper extract that increases nutrient absorption by increasing metabolism & improving thermogenesis. Spirulina is superfood naturally loaded with vitamins A through E, iron, potassium, calcium, and antioxidants. It is proven to detox the body from heavy metals, lower blood pressure, reduce cholesterol, boosts energy, and so much more! I encourage you to get this one ASAP. There are many articles on its benefits. I’ve taken Spirulina myself for years. Probiotics is another supplement on my “must haves” list. It improves digestive health and gut flora. Probiotics also help regulate blood sugars, boost immunity, decrease inflammation, support vaginal and urinary health by promoting healthy pH, and much more!

Spirulina, Tumeric, & Probiotics are available for sale at Motives. Order your supplements from our website today and get free shipping.

When taking multiple supplements be careful. Discuss interactions with your nurse practitioner or physician. Especially if you take other medications for other medical conditions. Some medications have drug to drug interactions. Also some research suggests that certain supplements can be harmful so do your research first & get clearance by a healthcare professional.