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body

by
bounce
nutrition system 1

By
Derek Shannon
body by bounce: nutrition system 1

Table of Contents
Page | 1

Introduction

1. Food Basics Pages 3,4

2. Power House Foods Page 5

3. Metabolism Made Simple Page 6

4. Protein Basics Page 7

5. Carbohydrate Basics Page 8

6. Fat Basics Page 9

7. Vitamin Basics Pages 10-12

8. Mineral Basics Page 13

9. Summary: Put it all together Page 14

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body by bounce: nutrition system 1

Introduction
First, thank you for taking the time to register for “body by bounce nutrition Page | 2
system 1”. I am very excited to be sharing this information with you and hope that
you will get a lot out of it.
The goal of this eBook is to shed some light on the misinformation out there on
nutrition as well as give you a very simple plan to follow.
I hope that this information gives you some of the tools necessary to reach your
health and fitness goals!

Please allow me to introduce myself and the events leading up to the writing of
this eBook.
I currently hold certifications in Personal Training, Pre/Post Natal Specialist and
Holistic Nutrition (CHN), and I have been a certified “Gym Rat” for over 20 years.

The reason I got into health and fitness was because my Dad passed away at
the age of 42 in 1988 from a major heart attack, when I was only 16 years old.
Back then people did not understand how nutrition affected the body like we do
today so we tended to eat a lot of fried and rich foods. We also ate huge portions.
After he passed away, I started training like crazy as I wanted to make sure that I
did not end up in the same situation in my early 40’s.

Well, 40 is fast approaching and I have to say that I am in the best shape of my
life. Now the ultimate goal for me is to help as many people as possible achieve
their goals and dreams of a healthy lifestyle. This eBook is one way to do that.

I hope you enjoy the read and am super excited to be able to show you just how
easy nutrition can be.

www.bouncelife.ca
body by bounce: nutrition system 1

Chapter 1: food basics


There is a lot of information and misinformation out there on nutrition. It can be Page | 3
extremely confusing to get consistent information as it seems like each week
there is some new study that is the complete opposite from the last.
With “body by bounce nutrition system 1” we are going to take most of the guess
work out and create a simple yet effective program which will change the way
you see eating and nutrition.
From days past we have ALWAYS been told to get your “3 square meals a day”
and you will be fine. I am here to tell you that this is absolutely false. There is a
much better way and all it takes is an understanding of how the metabolism
works.
So forget about everything you have heard up to now, and let’s start with a clean
slate.
Here are the key points that “body by bounce – nutrition system 1” was founded
on:

Breakfast:
This is the most important meal of the day because it quite literally “breaks the
fast” from the night before. Usually you eat your last meal around 6-7pm and
then you go to bed for 8-10 hours on average. When you wake up, your body is
very hungry and needs to be fed right away. Also your metabolism is in high gear
at this time of day so you need to feed your body to keep the metabolism revved
up or it slows down. What I just told you about your metabolism is one of the
biggest secrets to attaining any of your health and fitness goals! We will go into
more detail on the metabolism later.

Portion Control:
Usually when you sit down to eat you are not going to eat again for 4 or 5 hours,
so you load up your plate with as much as you can possibly eat. There are many
problems with this. First, your brain does not get the signal that you are full until
you are actually WAY past full. Second, your body can only use so many
nutrients and calories in one sitting so the rest typically goes to fat stores.
Now here is where we have to change the way you think. Your meal should
consist of a fist sized portion of protein, carbohydrates and vegetables. So cut
your plate into a 3-piece pie and use each slot for a portion of one of the three.

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body by bounce: nutrition system 1

Chapter 1: food basics


Meal Timing: Page | 4
You need to eat about every 3 hours to keep your metabolism firing on all
cylinders. Now this does not mean that you need to eat a full meal every 3 hours.
You should try for 3-4 full meals per day and add a healthy snack in between
each meal.

Nutrient Dense Food VS Calorie Dense Food:


One of the key things that you will want to do to change your nutrition lifestyle is
change your mind set on the types of food you choose. Many of the foods that
people choose to eat are based on convenience but the problem is most of these
foods are heavily processed. These “convenience” foods are high in fat, calories
and sodium while low in good nutrients. When you are planning your menu make
sure you are choosing whole, nutritious foods which are “nutrient dense” not
“calorie dense”.

Meal Planning:
As I said above, planning your meals is absolutely imperative for you to be
successful in your quest for a healthy lifestyle. For example, how many times
have you left your eating for too long and now you are starving and the first thing
that pops into you head is “mmmmm FAST FOOD” or something else quick and
convenient but not necessarily healthy. The best way to avoid this is to plan
ahead. I do a lot of batch cooking at home. What I mean is that I cook enough
food to last me a few days at a time, and then I do not have to think about where
my next meal is coming from.

Supplements:
In reality you should be able to get almost 100% of your RDA (recommended
daily allowance) in protein, carbohydrates, vitamins, fats and minerals from
healthy whole food choices. I will not suggest any supplements at this time, but if
you think you are deficient please check with your doctor before adding
supplements into your diet. Some vitamins can become toxic if taken in too high
of doses.

Water:
Our need for water is so obvious that it is often taken for granted. Without it our
days are limited to about 6. This essential nutrient is often forgotten and many
people do not drink enough of it. Here are some reasons why you should drink
between 7-10 8oz glasses of water each day, depending on size and
bodyweight.
` Our body is made up of 60-70% water.
` Water is in every cell of your body.
` Water is needed to carry nutrients to the cells and waste products away.
` Water acts as the body’s cooling system.
` Many chemical reactions in the body rely on water.
` Water is used in energy formation.

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body by bounce: nutrition system 1

Chapter 2: power house foods


Power house foods: Page | 5
Earlier we talked about “nutrient dense” foods; this means that the food is high in
nutrients but not necessarily calories while “calorie dense” foods are the exact
opposite. Below is a list of many of the greatest power house foods you can get.
Please understand that these ARE NOT all of the choices available but are the
most common in the North American market. If you come from areas like Asia for
example there are many different foods that are common in your diets that you
may not see here. Feel free to add great power house foods to your own list.

Canada Food Guide:


Here is a copy of what the Canada food guide suggests.

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body by bounce: nutrition system 1

Chapter 3: metabolism made simple


How does the metabolism work? Page | 6
This has to be the biggest mystery and the one that I continually get the most
questions on. While I could go on for about 15 pages on how the metabolism
works and why it works the way it does, I am going to simplify it for you so that it
makes perfect sense.
Here is some background first. Thousands of years ago, we could go days
without eating because we hunted for our food. Luck was not always with us and
our bodies, being the amazing machines that they are, adapted to this
environment. When we would not eat for an extended period of time, our bodies
would panic and slow down our metabolism. Almost everything we ate went into
storage (fat) for the next time this could happen.
As amazing as our bodies are, we have not changed that much. In fact our
bodies are still hard wired to do this exact thing today even though we have more
than enough food on a daily basis.
Here is what happens with your metabolism due to this hard wiring. When you do
not eat for more than 3-4 hours, your body’s reflex action is to slow down the
metabolism and start the storage process because it is not sure when your next
meal is coming. If you do this on a continuous basis, your body’s metabolism is
not running at full speed and you have the propensity to gain weight and hold fat.
The key to keeping your metabolism revving high all day is to eat every 2-3
hours. When you see people starving themselves to lose weight, it may work in
the short term but it will come back to bite them later.

Here is an analogy that I use with all of my clients:


Think of your metabolism as a locomotive engine. If you do not keep adding fuel
(food) to the fire of the locomotive (your metabolism) it will sputter and come to a
stop. If you keep stoking that fire with fuel the locomotive will run at top speed!

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body by bounce: nutrition system 1

Chapter 4: protein basics


Here are the main points on protein: Page | 7
` As an energy source for the body it assists with the following:
` Building, maintaining and repair of tissues.
` Maintains the fluid balance in the body.
` After water, protein is the most plentiful substance in our bodies.
` 20 amino acids make up a single protein, 9 of which are essential.
` Essential amino acids cannot be synthesized by the body so we must
get them from foods or supplements.
` A protein is either “complete” or “incomplete”.
◦ Complete proteins have all of the essential amino acids.
◦ Incomplete proteins lack 1 or more amino acids.
◦ Complete proteins need not be eaten in every meal, as
incomplete proteins will combine throughout the day’s meals.
This is very typical in Indian and Asian cultures.
` The caloric content of a gram of protein is 4 calories.
` The most common sources are: meat, fowl, fish, seafood, eggs, dairy,
whole grains, and legumes (beans, peas, and soy)

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body by bounce: nutrition system 1

Chapter 5: carbohydrate basics


Here are the main points on carbohydrates: Page | 8
` Carbohydrates are the body’s main source of fuel.
` A lack of carbohydrates can result in energy loss, ketosis, depression,
nutritional deficiencies, and loss of essential body protein.
` Formed by green plants as a product of photosynthesis, carbohydrates
are the most abundant compounds on earth, consisting primarily of
starch, sugar and fibre.
` All carbohydrates are eventually broken down into glucose, which is
absorbed into the blood stream.
` Glucose is what the body uses for energy and what the brain requires
to function.
` Sugars are simple carbohydrates, including table sugar, honey, natural
fruit sugars and molasses.
` Excellent sources of complex carbohydrates include whole grains,
legumes, vegetables and fruits.
` It is from these foods that we sustain our energy and receive essential
nutrients.
` We also receive fibre from complex carbohydrates.
` If carbohydrates are broken down into glucose that is not used
immediately, it is stored in the liver as glycogen for later use.
` If stores of both glucose and glycogen are full, excess carbohydrates
are converted in the liver to fat.
` One gram of carbohydrates has 4 calories.

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body by bounce: nutrition system 1

Chapter 6: fat basics


Here are the main points on fats: Page | 9
` We need fat for energy storage, insulation, healthy cell membranes,
absorption of fat soluble vitamins, and protection of the nervous system.
` One gram of fat has 9 calories.
` Saturated fat comes from animal sources such as meat, eggs, and dairy
and plant sources such as tropical oils (palm, coconut, palm kernel and
cocoa butter).
` Consuming too much saturated fat has been linked to obesity and heart
disease.
` Unsaturated fats are part of a healthy diet.
◦ These fats while healthy are best not heated.
◦ Unsaturated fats may be mono or polyunsaturated.
` Monounsaturated fats are found in most foods but mainly in vegetable and
nut oils such as almond, olive, peanut, and canola.
◦ Monounsaturated fats are liquid at room temp and are the second
best choice for cooking and baking due to their stability.
` Polyunsaturated fats should never be heated.
◦ Two types of polyunsaturated fats, known as Omega-3 and
Omega-6, are essential for health (EFA’s or Essential Fatty Acids).
◦ They are required for circulation, membrane (skin) function, growth,
cell division, brain development, immune function, regulation of
blood pressure and clotting, and anti-inflammatory response.
◦ Omega-3s help increase “good” cholesterol (HDL), increase
energy, improve learning, reduce risk of heart attacks and strokes.
◦ Omega-3s are abundant in flaxseed and some fish oils.
◦ Omega-6s are components of all cell membranes and are found in
the brain and nerves in elevated amounts. They are needed for
healthy skin and healthy functioning of the reproductive system,
and can regulate blood pressure and clotting.

◦ Omega-6s are found in vegetable oils.
◦ ***The balance of Omega-3s and 6s is extremely important***
` Hydrogenated fats: the process of hydrogenation makes vegetable oils
into solid fats.
◦ When oil is hydrogenated it changes the structure of the fat into a
“trans” structure, creating trans fats.
◦ Trans fats have been recently proven to be one of the major health
risks for heart disease, cancer, and premature aging.
◦ Trans fats increase the “bad” (LDL) cholesterol and decrease the
“good” (HDL) cholesterol, increasing the risk of heart disease.

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body by bounce: nutrition system 1

Chapter 7: vitamin basics


` Fat soluble vitamins require the presence of dietary fat to be absorbed, Page | 10
and include vitamins A, D, E, and K (DEKA).
` Vitamin A:
◦ Crucial for many bodily processes including...
◦ Vision, development and renewal of skin, and mucous membranes.
◦ Repair of digestive and respiratory tract linings.
◦ Maintains the health of tissues in bladder, kidneys and genital
organs.
◦ Our immune and reproductive systems rely on Vitamin A to function
properly.
◦ Sources: chicken, beef liver, eggs, butter, green, red, and yellow
vegetables, mango and cantaloupe.
` Vitamin D:
◦ Known as the sunshine vitamin.
◦ Manufactured by ultraviolet rays on the skin and provided by food
and supplements.
◦ Crucial for bone growth and renewal.
◦ Stimulates the absorption of calcium and phosphorous.
◦ Required for nervous system function.
◦ Sources: sunlight, eggs, butter, cold water fish, cod-liver oil,
vegetable oils, mushrooms and dairy.
` Vitamin E:
◦ Important antioxidant. It protects cell membranes, red blood cells,
vitamin A, and the cells lining the lungs, from oxidative damage.
◦ The immune system is dependent upon Vitamin E.
◦ Muscles and nerves require Vitamin E for proper maintenance.
◦ Sources: cold pressed vegetable oils, dark green leafy vegetables,
nuts, seeds, beans and whole grains.
` Vitamin K:
◦ Maintains healthy blood clotting.
◦ Needed to support bone structure.
◦ Sources: cruciferous and green leafy vegetables, vegetable oils
and soy beans.

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body by bounce: nutrition system 1

Chapter 7: vitamin basics


` Water-soluble vitamins: Vitamins B and C are easily assimilated because Page | 11
they dissolve in water. Since excess of water-soluble vitamins are
excreted through the urine, they need to be replenished more often. There
are nine essential water-soluble vitamins:
` B Vitamins:
o Most of the B vitamins are required to form coenzymes that help
enzymes carry out their functions and metabolize carbohydrates,
fats and proteins.
o Most of the B vitamins are used up quickly and need to be
replenished often.
` B1 Thiamin:
o Required in the breakdown of glucose for energy and help
breakdown some amino acids.
o The production of DNA is also dependant on B1.
o A deficiency may result in decreased short term memory, muscle
weakness and confusion.
o Sources: lean organic animal proteins, whole grains such as brown
rice and oatmeal, as well as beans, nuts and sunflower seeds.
` B2 Riboflavin:
o Needed for normal growth and energy.
o Promotes healthy vision, protecting against cataracts, dry eyes, and
eye fatigue
o The skin, hair, and nails require B2.
o Sore throat, cracks on the corner of the lips, and fatigue are
symptoms of riboflavin deficiency.
o Sources: green leafy vegetables, lean meats, chicken, eggs, and
almonds.
` B3 Niacin:
o Important for energy and the metabolism of carbohydrates, fats and
proteins.
o Required for brain and nervous system function and is important for
DNA repair and cell differentiation.
o Sources: Meat, dairy, nuts, dried beans, whole grains and potatoes.
` B5 Pantothenic Acid:
o Found in every living cell, plant and animal.
o The body depends on this for production of hormones.
o Plays a vital role in metabolism and energy production.
o Sources: poultry, dairy, whole grains, vegetables and fruit.

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body by bounce: nutrition system 1

Chapter 7: vitamin basics


` B6 Pyridoxine: Page | 12
o Required for the formation of red blood cells and the metabolism of
amino acids and glucose.
o Plays vital role in maintaining health of nervous system.
o Sources: lean meat, fish, bananas, green leafy vegetables and
potatoes.
` B12 Cyanocobalamin:
o Treatment of anemia and fatigue.
o The most easily depleted vitamin in those following strict vegetarian
diets (no meats, eggs or fish).
o Required for DNA and RNA synthesis.
o Vital to the production of every cell, especially red blood cells.
o Needed for healthy nervous system as it helps maintain myelin
sheath surrounding nerves.
o Sources: lean beef, fish, eggs and dairy.
` Biotin:
o Essential for metabolism of proteins, fats and carbohydrates as well
as for cell formation.
o Use of fatty acids depends on Biotin.
o Other B vitamins depend on Biotin for use in the body.
o Sources: nuts, egg yolks, brown rice, legumes, walnuts and mung
bean sprouts.
` Folate or folic acid:
o Needed for DNA synthesis, cell differentiation and amino acid
metabolism.
o Especially important during pregnancy for normal fetal
development.
o Aids in the formation of red blood cells.
o Sources: beans, dairy, dark green leafy vegetables, fruits and
whole grains.
` Vitamin C:
o Assists in the formation of collagen, an essential part of teeth,
bones, skin, tendons, and blood vessels.
o One of the best antioxidants.
o Helps body digest other nutrients, especially iron.
o Sources: citrus fruits, berries, green leafy, cruciferous vegetables,
tomatoes, sweet peppers, papaya and sweet potatoes.

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body by bounce: nutrition system 1

Chapter 7: major mineral basics


` Calcium: Page | 13
o Most abundant mineral in the body and one of the most essential.
o Ensures strong bones and teeth.
o Needed for normal nerve conduction, muscle contraction, acid-
alkaline balance, and blood clotting.
o Sources: broccoli, kale, tahini, dandelion greens, seafood, oats,
dairy and figs.
` Chloride:
o Component of stomach acid.
o Needed to maintain the acid-alkaline balance of bodily fluids and
the water balance in the body.
o An electrolyte.
o Sources: Salt.
` Magnesium:
o Builds bones, conducts nerve impulses, and contracts muscles.
o Increases enzymatic activity for the production of energy, especially
in the heart, brain and other vital organs.
o Sources: green leafy vegetables, lima beans, whole grains,
seafood, nuts and seeds.
` Phosphorus:
o Second most abundant mineral in the body.
o Intricately related to calcium, the two are needed for nerve
conduction and muscle contraction.
o Together they lend structure to bones and teeth.
o A component of adenosine triphosphate (ATP), the main energy
used in all cells, and of DNA and RNA.
o Most people ingest an overabundance of it in the form of
phosphates, from meat and soft drinks, and it interferes with the
absorption of calcium.
o Sources: dairy, meat, seeds and nuts,
` Potassium:
o Works with sodium to regulate the water and acid-alkaline balance
in the body.
o Stimulates nerve impulses and muscle contractions in conjunction
with calcium.
o Strongly tied to the other electrolytes, sodium and chloride.
o Source: fresh fruits, vegetables and whole grains.
` Sodium:
o Found throughout the body.
o Main function is to regulate the water and acid-alkaline balance.
o Essential for nerve function and muscle contraction.
o Almost all foods contain sodium.

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body by bounce: nutrition system 1

Chapter 7: put it all together


Well, now you have a ton of information at your finger tips and you are saying to Page | 14
yourself “this is great but how do I put it all together?” Here is a point form list of
how to get going on this:

1. Plan your meals:


a. Pick your choice of foods for the week (use the lists provided
above for now until you are more comfortable picking your
own healthy foods).
2. Figure out your portions:
a. 3-4 main meals per day with fist sized portions
i. 1 portion of protein
ii. 1 portion of carbohydrate
iii. 1 portion of vegetables
3. Decide on foods for your snacks:
a. Fruit
b. Nuts
c. Yogurt
d. Cottage cheese
e. Trail mix
f. Raw vegetables

Here is a sample menu day that you can use to base your planning on.

I cannot emphasize enough how important planning and preparation is in your


success. The key here is to stay on track 90% of the time. You are going to fall
off once in awhile because this is human nature. Don’t dwell on it. Accept it, let it
go and try to do better next time. Give yourself 1 day each week to eat something
you really enjoy even though it may not be the healthiest for you. This will help
you stay on track and curb your cravings.

I wish you luck in your journey! Please feel free to email me with questions,
concerns and even better, successes!

Contact information:
Email: bouncelife@gmail.com Blog: bounce blog web: www.bouncelife.ca

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