Unleash the Best Version of You: You’Re Worth Fighting For

By Terri Batsakis

In Unleash the Best Version of You, Personal Trainer, Wellness Coach, Nutrition Counselor, and Applied Muscle Tester, Terri Batsakis shares her expert advice on nutrition, exercise, and mind-set. Having overcome an eating disorder, cancer, depression, anxiety, Endometriosis, Poly Cystic Ovarian Syndrome and serious spinal damage, she has collated all her expert knowledge into the one book. Written in simple language, Terri explains how different food affects the body, both positively and negatively. With a strong belief that knowledge is power, Terris life goal is to empower people with knowledge, skills, and mind-set, to be able to take control of their own health and fitness goals and be independent, active beings. As a complete package, Terri has included exercise programs, recipes, and a step-by-step guide so you can get started today without feeling overwhelmed. So why wait? Unleash the best version of you today.

• Language: English
• Publisher: Xlibris AU
• Release date: Oct 7, 2014
• ISBN: 9781499019988

Terri Batsakis

Terri Batsakis battled an eating disorder, cancer, depression, anxiety, Endometriosis, Poly Cystic Ovarian Syndrome and serious spinal damage. After 3 long decades she emerged triumphant with a healthy abled body. Now a qualified Personal Trainer, Wellness Coach, Nutrition Counselor, and Applied Muscle Tester, Terri shares her story, and offers advice on beating the odds, to Unleash the Beast Version of You.

Book preview

Copyright © 2014 by Terri Batsakis.

Library of Congress Control Number:   2014915818

ISBN:      Hardcover                  978-1-4990-1989-6

                Softcover                  978-1-4990-1999-5

                eBook                        978-1-4990-1998-8

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Rev. date: 10/03/2014

Xlibris LLC

1-800-455-039

www.Xlibris.com.au

649829

CONTENTS

Terri’s Story

Nutrition Hints And Tips

Why You Should Eat Fat

Good Fat Versus Bad Fat

Butter Versus Margarine

45 Benefits Of Coconut Oil

Processed Carbohydrates, Sugar, Protein & Fibre

Various Sweeteners

Reducing Processed Carbs And Sugar

The Facts On Protein

The Effects Of Gluten

Gluten Sensitivity That Is Left Untreated

Adopting A Gluten Free Diet

Dairy

Calcium

The Truth About Eggs

Importance Of Eating Regularly

Raw Cacao Beans—One Of Nature’s Superfoods

Chia Seeds—Superfoods

The Benefits Of Herbs & Spices

What’s In Season?

Alcohol Is Not Your Weight Loss Friend

Organic Is The Best Choice

What Do These Terms Mean?

Making Healthier Choices

A Summary Of Tips For Successful Weight Loss

What To Put In A Packed Lunch

Surviving The Festive Season

Organization Is The Key

Weight Loss = 80% Nutrition And 20% Exercise

What To Eat Before And After Training

Exercise Hints And Tips

Live Life Actively

Train Smart

Exercise Versus Staying Active

Mind To Muscle Connection

Why H.i.i.t. Training Is Better Than Cardio For Fat Burning

Exercise Makes The Heart Happy

Work Half As Hard For Double The Results

Commercial Exercises

3 Great Reasons To Stretch

The Importance Of Recovery

Push Ups For Men And Women

Exercise Programs

H.I.I.T. (High Intensity Interval Training)—Challenge 1

H.i.i.t. (High Intensity Interval Training)—Challenge 2

H.I.I.T. (High Intensity Interval Training)—Challenge 3

Tummy, Hips And Thighs—Challenge 1

Tummy, Hips And Thighs—Challenge 2

Beat The Clock

14-1 Burpees VS. Push Ups

Strength Circuit

Lifestyle

Organization Is The Key To Good Health & Losing Weight

Shopping Tips For Healthy Eating

Goal Setting For Health & Fitness

Improve Your Happiness By Writing A ‘Gratitude List’ Every Day

Respect Your Body—Your Life Depends On It

Self Care

How To Stop Being Judgemental

Pay It Forward

Toxins

What Does Your Poo Tell You?

Sleep

Falling Asleep

Holding A Diary Can Help You Lose Weight

Avoiding The Winter Blues

Surround Yourself With People Who Will Make It Inevitable For You To Succeed

How To Stay Positive When The Going Gets Tough

Become Healthy With Education

Recognizing Your Reflection Again

Look After Your Body—It’s The Only Place You Have To Live

Mindset

Setting Your Mood

Inspiration

Why Not You?

Do You See The Marble Or The Statue?

Peer Group Pressure

Friends And Their Reactions To You Changes

Your Step By Step Guide To Unleashing The Best Version Of You

Terrific Recipes

Breakfast

Lunch

Dinner

Snacks

Desserts

Beverages

Resources

Endnotes

TERRI’S STORY

Firstly I would like to thank you for taking the time to read my book. I would also like to congratulate you for caring about yourself and your health so much that you have invested in this book to help you ‘Unleash the Best Version of You’. So you can understand where I am coming from bringing you this information I will tell you a little about me.

I was raised in my family as the youngest of four children. There are 10 years between the second youngest and I, so quite an age gap.

As a teenager I suffered anorexia, anxiety and was bullied almost on a daily basis because I was such a tiny person. I also attempted suicide. I battled anorexia for about 10 years, with regular counseling assistance. It wasn’t until my mid-twenties that I started accepting my body a little, after marrying the man of my dreams. We struggled for three years to fall pregnant due to fertility issues from both of us. Anorexia had played havoc with my reproductive system. A lifetime of eating processed food, had played havoc on my husband’s reproductive system. We finally did fall pregnant and had a gorgeous baby girl, via emergency cesarean section. Like so many other women, I turned all my attention to my baby and neglected myself completely. I had always been into exercise, but now found myself too busy. I piled on the weight and reached my all-time highest weight at 94kg. Before I fell pregnant, I had been a mere 51kg. From here my weight fluctuated up and down. I also battled Post Natal Depression.

When my daughter was 18 months, I developed a cyst on my right ovary the size of a tennis ball. After surgery I found out that it had been cancerous and that the surgeon had successful removed all the cancer cells, saving my ovary. I was advised I was in the clear. 12 months later I started suffering severe pain on my right side and severe bleeding. It was found I had developed Endometriosis as a result of the scar tissue that had grown after my ovary operation, joining the ovary to the uterus. Another operation cleaned the Endometriosis out, but was then informed that Endometriosis was now going to be part of my life. Over the next few years I also developed Poly Cystic Ovarian Syndrome and had three more surgeries removing cancerous cysts from my ovaries. Later I was also found to have cancerous cells on my cervix, which the doctor didn’t touch; she left them alone whilst they remained dormant. Over the years they seemed to disappear.

Up until I had my daughter I smoked heavily, having started when I was just 13 years old. I quit after I had my daughter but I was a severe sugar addict. I was never one for cooking so we ate out most nights. Our diet consisted heavily of processed carbohydrates and transfats. My weight would fluctuate between 60-85kg, only dropping weight when I would starve myself again, since I knew that worked. Health was not really a top priority for me at the time. By this point my daughter was four years old and I had found my passion for exercise again. I always found time to exercise despite working full time.

It was around this time that it was discovered that I had a prolapsed disc in my neck. My specialist advised me there was no other option but surgery as it was a severe prolapse. Once on the operating table, he discovered that 2 portions of my vertebrate had broken off and embedded into my spinal cord; they were severing it slowly. I was very lucky that he caught it in time and was able to save my spine. Having spinal fusion was one of the hardest things I ever had to endure. Following the surgery I was in a neck brace and had to relearn to walk and use my fingers. I had minimal movement in my fine motor skills. I underwent six months of extensive rehabilitation. Prior to surgery I had been warned that I may not walk again and would definitely not be running again. After six months of rehabilitation, I completed an 8km fun run. I have always been a very determined person.

A few months after participating in this fun run I had more surgery to remove more cancerous cysts from my ovary. It was after this that something was triggered in my head. I wanted to live, without the risk of these cancers getting out of control, and I knew I would only do so by changing my lifestyle. So I started making more of an effort with my food, cutting fat right out of my diet, and following the Dietary Guidelines. I increased my training, training 5-6 days per week, even hiring a Personal Trainer. The weight dropped, but I developed severe skin acne, my anxiety worsened as did my depression. I had no idea why. To top it off, I desperately wanted another child and couldn’t fall pregnant.

By the time my daughter was six, my husband and I decided to try IVF. Blessed, I fell pregnant on the second attempt. We had my son two months before my daughter turned seven. Once again I was battling depression and anxiety and my weight ballooned out of control again. Nothing I tried according to Dietary Guidelines worked for me. This was really starting to take its toll on my emotional state.

My husband suggested I go and study Personal Training, so I could learn the truth about getting healthy and losing weight. At that stage, it wasn’t about it becoming a career; it was about me saving my life and my emotional well-being. So off I went.

Once qualified as a Personal Trainer I studied a number of different nutrition courses including an Advanced Certificate in Nutrition Counseling. I became proactive in nutrition research reading everything from books, to journals, research articles, scientific studies and attending seminars and conferences where ever I could. I learned that the Recommended Dietary Guidelines were very wrong, and I also learned how they had come about. I made it my mission to tell people the truth about nutrition and health. I managed to implement all my knowledge into my own health and said good-bye to Endometriosis, Poly Cystic Ovarian Syndrome, Anxiety, Depression, acne, and sleep issues, which had plagued me my whole life. I managed to get my own weight under total control sitting on 52kg over the past 3 years, and even developing some muscle. I had always wanted a sculptured body, so I focused on developing those muscles further. I developed them that well, that in March 2014 I competed in a body building competition. I came first in one event and third in another. I was nearly 41 years old at the time. Three months later, I also qualified as a Level 10 Pro Kickboxer. To say I was proud of myself and everything I had achieved, considering I had spinal fusion nine years prior was an understatement.

With all my acquired knowledge how could I not empower others with the truth? I found my calling in life. I have been given so many opportunities to overcome adversity and conquer challenges; it is now time to empower others with the same gifts.

Today I run a very successful holistic fitness company and am also qualified as a Wellness Coach. I have written this book to share my knowledge with you, in the simplest way I can, so that you too can ‘Unleash the Best Version of You’. I truly hope you find value in this information and you can learn to love yourself as much as I finally have. This is my way of paying it forward; spreading the word. Happy reading.

NUTRITION HINTS AND TIPS

TIP:

Cinnamon is an awesome spice that helps increase your metabolism.

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WHY YOU SHOULD EAT FAT

For decades we have been told to avoid eating fat because it causes high Cholesterol, Heart Disease and other health issues and because it apparently makes us fat. In June 2014, Time magazine published the truth on what a fallacy this was.

Our bodies manufacture 85% of the Cholesterol. Only about 15% of it comes from food. If we happen to consume more our body produces less. Mother Nature did not get it wrong. One of the reasons the body creates Cholesterol is as a protective mechanism. If your Cholesterol is high, it may be high because your body has inflammation. It raises the Cholesterol in response to inflammation. Some of the things that can cause inflammation are oxidized cells, stress, over-exercising, excessive sugar and carbohydrates, trans-fats, alcohol, drugs, smoking, and viruses.

The factors that increase inflammation in the body also increase Very Low Density Lipoproteins (VLDL). You may have heard of High Density Lipoproteins (HDL), otherwise known as ‘good Cholesterol’ and Low Density Lipoproteins (LDL), otherwise known as ‘bad Cholesterol’, but have you heard of VLDL? Let me explain the difference between all three. HDL are large, buoyant and fluffy lipoproteins, travelling through the arteries freely, taking Cholesterol from all the cells around the body back to the liver for filtration. LDL are smaller, though still fluffy and buoyant Lipoproteins, that also travel freely through the arteries, carrying Cholesterol from the liver back throughout the body to all the cells. VLDL are Lipoproteins that have had the Cholesterol removed from them and Hepatic Lipase inserted, converting them to VLDL, which are warped in shape and increase inflammation in the arterial walls. These then get stuck in the arterial walls and continue to build up resulting in Arteriosclerosis. So it’s not Cholesterol that is the problem, rather warped Lipoproteins, or VLDL. The HDL and LDL are converted to VLDL by the same factors that increase inflammation. So we need to find what is causing the inflammation and VLDL rather than worrying about Cholesterol.

Consider this; why does breast milk contain fat in over 50% of its calories? Breast milk has the highest level of Cholesterol than any other food. Did Mother Nature get it so wrong? Babies taken off breast milk and placed on formula that is low in fat and Cholesterol have been linked to failure to thrive in children, and Childhood Obesity.

So if fat and Cholesterol are ok, where is the incorrect advice coming from?

Food companies:

It’s cheaper for food companies to manufacture low fat food that is loaded with sugar as it preserves the food, so there is less wastage; it doesn’t spoil as quickly.

Pharmaceutical companies:

It is in the best interest of Pharmaceutical companies to keep people ill, so that they can keep purchasing pharmaceuticals. So it’s in their best interest for us to consume a low fat diet because this contributes to the decrease in our health. We will explore this in detail throughout this book. Medication does not heal, it soothes symptoms. Rarely do they resolve the cause of the angst.

Government:

Food and Pharmaceutical companies control the voting public. They use ingredients that keep costs low, such as additives and preservatives. This doesn’t have to just include chemical additives and preservatives, it also includes sugar and salt. By removing quality fats and using hydrogenated fats costs are also kept down. Food doesn’t spoil as quickly so minimal waste. Keeping the cost of food lower using these strategies, and providing convenience food, keeps the voting public happy. And since these companies are also contributing to the government funds, the government is more inclined to support them in return. The government supports the food and pharmaceutical companies, the food and pharmaceutical companies dictate what people will eat by supporting the public in their hip pockets, so the public is happy to continue to vote for the government and the cycle continues.

Universities:

Universities are funded by food and pharmaceutical companies. Therefore their curriculum is created based on bias ‘research’, ‘studies’ and advice concocted by the food and pharmaceutical companies to influence people to buy more of their products. Unfortunately it is not based on objective scientific evidence that does not have a vested interest in the outcome. Food and Pharmaceutical companies also fund this research. Science is about creating a hypothesis, then looking for evidence that will either prove or refute that hypothesis. Science is not always objective and does not always take into account other contributing factors, possibilities or occurrences. When science is not conducted objectively, bias is used to formulate the conclusion. A perfect example is the ‘Low Fat’ mantra that we have heard for the last 50 odd years. If saturated fat really was the problem, we wouldn’t have the obesity and Metabolic Syndrome Pandemic that we have today.

So, why is Fat and Cholesterol so important?

• Fat and Cholesterol surround every single cell in the body, helping them keep their shape and protecting the nucleus, preventing hardening of the cells which would otherwise create tumors.

• Fat and Cholesterol are essential building blocks for our sex hormones. Reduction of Cholesterol decreases fertility, decreases sperm