Article Structure
In a world filled with distractions and dietary misinformation, cultivating an Unbeatable Mind becomes essential for anyone looking to achieve optimal performance and well-being. At the core of this philosophy lies the integration of physical training, mindfulness, and nutrition. An Unbeatable Mind begins with the understanding that a finely-tuned body is crucial for realizing one's full potential. This requires not just engaging in rigorous physical activities such as SEALFIT and Warrior Yoga but also adopting a nutritional strategy that supports both peak athletic abilities and everyday functioning. The Unbeatable Body Diet combines ancient wisdom with modern nutritional science, offering a comprehensive plan that empowers individuals to thrive. However, this approach goes beyond merely selecting food items; it encourages warriors to reflect on their relationship with food and to practice intentionality in every meal. Questions about where our food comes from and how we relate to it can reveal profound insights into our consciousness. Instead of passively consuming what is marketed as food—often referred to as “food porn”—one can cultivate awareness and discernment to make choices that genuinely nourish both body and soul. As individuals embark on their journey, they are encouraged to challenge the standard dietary norms that contribute to widespread health issues. By examining what is appropriate for human health, rather than what is simply convenient or widely accepted, one can pave the way toward not just survival but genuine thriving. This path requires a commitment to a diet that closely resembles the principles behind Paleo or Primal eating while embracing a flexible and enjoyable approach to nutrition.
Unbeatable Mind Example
Copyright Mark Divine, 2012 - 2013
Unbeatable Body
Unbeatable Body Nutrition & Recipes
Mark Divine
Copyright Mark Divine, 2012 - 2013
Mark D. Div ine
Unbeat able Mind
©2011 - 1012 Mar k D. Div ine m ar k@sealfit . com
ALL RI GHTS RESERVED. This book cont ains m at er ial pr ot ect ed under I nt er nat ional and Feder al Copy r ight Laws and Tr eat ies. Any unaut hor ized r epr int or use of t his m at er ial is pr ohibit ed. No par t of t his book m ay be r epr oduced or t r ansm it t ed in any form or by any m eans, elect r onic or m echanical, including phot ocopy ing, r ecording, or by any inform at ion st orage and r et r ieval sy st em w it hout expr ess w r it t en perm ission fr om t he aut hor / publisher
Copyright Mark Divine, 2012 - 2013
“Bite off more than you can chew, then chew it.” – Ella Williams
Eat the Right Food
An Unbeatable Mind requires a body
However, before we go into the types of food that are generally recommended as well as those that are not, it’s important to consider diet not only in light of optimal biological functioning but in a more integral manner. Food not only affects how we feel and how our bodies’ function but it also acts as mirrors to see the quality of our relationships. It begs the question what type of consciousness do we bring to our food and our meals.
•Do we break bread with other’s in an intentional way or do we scarf down our fast food between meetings
•Are we conscious of where are food comes from i.e. processed industrial food or family farm?)
•Is food merely nourishment for the body or is it equally nourishment for the soul?
•Do we actually taste and enjoy our food or just eat like our mouth is a conveyor belt?
A warrior seeks the clarity and focus to be able to see through illusion, mass hallucinations and general bullshit. Part of the warrior’s path as it relates to food is to start to
Copyright Mark Divine, 2012 - 2013
Diet) and all of its cultural manifestations. It’s almost a misnomer to actually call it food since a lot of what is sold as ‘food’ has very little to do with real food. It’s more like Franken food created in labs and
Warriors in all aspects of their lives but especially food need to ask not only what is possible but also what is appropriate. With an Unbeatable Mind, the impossible becomes possible but when it comes to food, it’s more important to ask what is appropriate for human beings to not only survive but also thrive.
So, when it comes to the types of food you eat, one question that needs to be asked is what is actually appropriate for human beings. That’s different than what is expedient, conventionally accepted and/or sold by Madison Ave (remember ‘food porn’). As integral warriors, we must see SAD for what it is and it’s pretty damn sad. To answer the question what is appropriate for human beings we must know what we were designed to eat in order to not only survive but also thrive. A dispassionate look at human biology suggests that the appropriate diet for human beings is one similar to what is today popularly called Paleo or Primal.
Nutrition Guide
Following is a quick
•Eat several small meals a day vs. three big ones
•Avoid processed carbs such as breads, pasta and cereals. We recommend a cheat meal once a week.
•Drink (water) fifty to sixty percent of your bodyweight in ounces each day
•Keep a ready supply of foods available to make Zone snacks and meals
Do the above eighty percent of the time, then cheat like a mother the other twenty. Life is too short to be perfect!
Copyright Mark Divine, 2012 - 2013
What is Paleo?
It is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic
As a general rule, paleo foods are foods that don’t require any kind of advanced processing to be made edible. This leaves a wide variety of foods available like meat, fish, poultry and game; vegetables, nuts and seeds, fruit, and most naturally occurring fats and oils. What it rules out is most packaged, processed foods, dairy, any kind of grains or starches and legumes (mostly beans, peas, lentils and the like, but also extending to peanuts which is not technically a nut). All cooking methods are allowed, but most curing and preserving methods, which typically involve a large amount of salt and other chemicals, are discouraged.
Many people report favorable improvements in performance after “going Paleo”, even if it is just one part of Paleo. Any of the steps below are generally good for your health and diet… feel free to customize your Paleo Diet to eliminate the things you want to or are most sensitive to and keep in your diet the others. For instance, some people just eliminate wheat, thus are
7 Steps to Paleo and integrally informed eating:
Step 1: Eliminate wheat from your diet and increase your consumption of fresh vegetables, fruits, nuts and seeds. This can be a challenge since it means eliminating things like bread, cereal, and pasta from your diet.
Step 2: Eliminate dairy from your diet especially milk and highly processed cheeses and yogurts
Step 3: Eliminate all other starches (corn, rice, beans, etc). Use vegetables and seasonal fruits as your primary sources of carbohydrates.
Step 4: Eliminate junk food and highly processed food stuff including food laden with additives and preservatives (sugar, soda, high fructose corn syrup, msg, aspartame, etc)
Step 5: Eliminate vegetable oils and use olive oil and coconut oil for cooking
Step 6: Use eating as a meditative practice. Be aware of how you feel while you eat. Bring a calm mind and relaxed body with you to each meal.
Copyright Mark Divine, 2012 - 2013
Step 7: Use
team, family, friends or military unit.
What is the Zone?
The Zone diet is a balanced approach to eating. When eating in the Zone your body is in proper
hormone and caloric balance. In this place the human body is most efficient and doesn’t store excess
fat. Eating a balanced diet means each meal is comprised of 40% carbohydrates, 30% protein and
30% fat.
3 Steps to the Zone
Step 1: What is a block?
A block is the Zone unit of measurement for your portions.
•1 block of carbohydrates = 9 grams of carbohydrate
•1 block of protein = 7 grams of protein
•1 block of fat = 1.5 grams of fat
•1 Total Block consists of 1 block protein, 1 block fat & 1 block of carbs
Step 2: How do I determine my allotted blocks per day?
There are a couple different methods for calculating the optimum number of blocks you can
consume each day.
Option 1: Most Accurate
Formula: Lean body mass x activity level / 7 = block requirements.
Activity Level
Sedentary - no formal sports |
|
or training activity |
0.5 |
|
|
Light - light activity such as |
|
walking occasionally |
0.6 |
|
|
Moderate - fitness training 3 |
|
times per week |
0.7 |
|
|
Active - daily training |
0.8 |
|
|
|
|
Copyright Mark Divine, 2012 - 2013
Very active - daily training and |
|
heavy weights |
0.9 |
|
|
Elite athlete - daily intense |
|
sports training |
1.0 |
|
|
Note: If you CrossFit consistently (5 days per week) your activity level is a 0.7.
Copyright Mark Divine, 2012 - 2013
Option 2: Moderately Accurate
Body Type |
Total |
|
Blocks |
||
|
||
|
|
|
Small female |
10 |
|
|
|
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Medium female |
11 |
|
|
|
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Large female |
13 |
|
|
||
|
|
|
Athletic muscular female |
14 |
|
|
||
|
|
|
Small male |
16 |
|
|
||
|
|
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Medium male |
17 |
|
|
||
|
|
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Large male |
19 |
|
|
|
|
Extra large male |
20 |
|
|
|
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Medium male - difficult time |
|
|
gaining weight |
21 |
|
|
|
|
Large male - difficult time |
|
|
gaining weight |
23 |
|
|
|
|
Athletic muscular weight |
25 |
|
|
||
|
|
Copyright Mark Divine, 2012 - 2013
Grilled Chicken Salad
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
6 oz |
Deli chicken breast strips, grilled (skinless) |
|
|
|
2 c |
Cucumber with peel on |
|
|
|
2 c |
Lettuce (romaine) |
|
|
|
2 tsp |
Olive oil |
|
|
|
2 ea |
Orange |
|
|
|
½ c |
Green bell peppers |
|
|
|
4 tsp |
Apple cider vinegar (Preferably raw/unfiltered) |
|
|
|
|
TOTAL GRAMS |
42.7 |
43.5 |
15.7 |
|
|
|
|
|
Calories: 486 Prep time: 10 min SERVING SIZE: whole recipe
Preparation Instructions:
Toss lettuce with bell pepper and cucumber. Mix dressing and toss with vegetables until well combined. Top with chicken. Have orange for dessert.
Baked Dill Salmon with Asparagus and Cherry Tomatoes
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
1 |
1/8 lb |
Asparagus |
|
|
|
1 |
¼ Tbs |
Dill weed, dried |
|
|
|
|
|
|
|||
1 |
¼ Tbs |
Lemon juice |
|
|
|
6 |
1/8 oz |
Salmon (Atlantic wild caught) |
|
|
|
34 ea |
Tomatoes, cherry |
|
|
|
|
|
|
TOTAL GRAMS |
61.8 |
63.5 |
15.3 |
|
|
|
|
|
|
Calories: 639 Prep time: 30 min Cook time:30 min SERVING SIZE: whole recipe Preparation Instructions:
Place salmon, dill weed and lemon juice in a zip lock bag and marinate for at least 1/2 hour. Pre- heat oven to 375 degrees. Place salmon in a baking dish and bake for 20 minutes, or until flaky when
Copyright Mark Divine, 2012 - 2013
Form Characteristics
| Fact Name | Detail |
|---|---|
| Copyright Information | This content is copyrighted by Mark Divine, from 2012 to 2013. |
| Dietary Philosophy | The Unbeatable Mind program promotes a diet based on ancient wisdom, cutting-edge nutritional science, and experimental biology. |
| Focus on Intentional Eating | Users are encouraged to relate to food consciously, moving away from the culture of "food porn." |
| Nutrition Guidelines | Recommendations include eating several small meals a day, avoiding processed carbs, and drinking ample water. |
| Appropriate Diet | The program suggests a diet similar to Paleo or Primal to support optimal health and performance. |
Guidelines on Utilizing Unbeatable Mind
As you prepare to complete the Unbeatable Mind form, understanding the dietary guidelines and philosophies outlined can enhance your approach. This process will involve collecting your thoughts about your nutrition, identifying food types, and examining your relationship with food. By reflecting on these elements, you'll be able to use the form effectively.
- Begin by gathering any necessary personal information, such as your name and contact information.
- Read through the guidelines and philosophies that are included in the form carefully to understand the key concepts.
- Reflect on your daily eating habits and determine which foods align with the recommended diet.
- Compile a list of foods you typically eat, and separate them into categories: foods to eat and foods to avoid.
- Consider how often you eat your meals. Note whether you prefer multiple small meals or larger ones.
- Evaluate your hydration habits by calculating how much water you typically drink each day.
- Think about your relationship with food. Reflect on whether you eat mindfully or if you often rush through meals.
- Fill out the form with your reflections and insights from the previous steps.
- Review your responses to ensure they accurately represent your dietary habits and understanding.
- Submit the completed form through the designated method provided in the instructions.
What You Should Know About This Form
What is the purpose of the Unbeatable Mind form?
The Unbeatable Mind form serves as a foundational tool to help individuals cultivate mental and physical resilience. It emphasizes the importance of alignment between one's diet, mental outlook, and physical training. By integrating ancient wisdom and modern nutritional science, the form guides users towards achieving optimal health and performance, both mentally and physically.
How does diet impact mental clarity and performance?
Diet plays a critical role in mental clarity and performance. Foods can affect mood, energy levels, and cognitive function. A warrior's nutrition plan should focus on whole, nutrient-dense foods that fuel the body effectively, as this reflects on mental acuity. Engaging mindfully with food enhances awareness not only of eating habits but also of overall emotional well-being, contributing to a more focused and clear mind.
What dietary approaches does the Unbeatable Mind form recommend?
The Unbeatable Mind form recommends two prominent dietary approaches: the Paleo and Zone modalities. These diets support balanced, whole food consumption while avoiding processed carbohydrates. By encouraging smaller, more frequent meals and proper hydration, individuals can optimize their body’s functioning and maintain stable energy levels throughout the day.
Why is it important to be conscious of food choices?
Being conscious of food choices fosters a deeper relationship with what you consume. It encourages mindfulness in how one eats, promotes better digestion, and enhances the overall experience of meals. The form emphasizes that food should be more than mere nourishment; it should also be a source of joy and connection, impacting physical health and emotional wellness.
What is 'food porn' and how does it affect our eating habits?
Food porn refers to the overly appealing depiction of processed and unhealthy foods widely propagated by marketing and media. This cultural phenomenon often distracts individuals from recognizing what constitutes real food and can lead to poor dietary choices. Awareness of this concept can help warriors de-condition themselves from unhealthy eating habits and make more informed food choices.
What should one do about cheat meals?
The Unbeatable Mind form allows for flexibility in dietary practices by recommending a cheat meal once a week. This approach acknowledges that life is about balance and enjoyment. By allowing a designated time for indulgence, individuals can maintain a disciplined approach to nutrition while still enjoying their favorite foods, leading to a more sustainable lifestyle.
How can someone get personalized advice on nutrition?
If you seek tailored nutritional guidance, it is essential to reach out to the training staff at SEALFIT for personalized advice. They can provide insights and recommendations based on individual needs and activities. This direct communication ensures that you receive accurate advice aligned with the principles outlined in the Unbeatable Mind form.
Common mistakes
Filling out the Unbeatable Mind form can be a straightforward process, but many individuals still make significant errors. One common mistake is incomplete information. Participants may neglect to provide all required details, such as personal and contact information. Omitting relevant data can delay the processing of the form and may lead to missed opportunities. Each section of the form is designed to gather essential information, so taking the time to fill it out completely is crucial.
Another frequent error involves misunderstanding the instructions. Some individuals may skip vital sections or misinterpret questions due to a lack of clarity. Each prompt is intentionally crafted to guide participants in providing precise and meaningful insights. Reading the instructions thoroughly ensures that respondents answer accurately and appropriately, thereby enhancing the effectiveness of the form.
Additionally, inconsistent or unclear responses present another challenge. It's not uncommon for individuals to use vague descriptors or to provide conflicting information across different sections. For example, if a participant states one dietary preference but contradicts it in another section, this could lead to confusion and unsuitable recommendations. Clear and consistent answers help create a more personalized experience.
Many people fail to provide honest reflections on their current habits. Some might exaggerate their commitment to healthy practices or downplay their challenges. Honesty is essential because the insights gained from the form inform tailored strategies that promote growth and improvement. A genuine self-assessment leads to practical recommendations that align with one's true lifestyle.
People also often underestimate the importance of clarity in goal setting. Sometimes, participants provide vague objectives or fail to define what they hope to achieve. Specific goals allow for targeted advice and a better understanding of the participant's journey. Participants should take the time to articulate their objectives clearly, ensuring that the advice they receive is actionable and relevant.
Finally, many individuals rush through the process, leading to hasty submissions. When time pressure influences filling out the form, it can result in numerous mistakes or overlooked questions. Taking the time to carefully complete the form reflects a commitment to the process and enhances the potential for meaningful outcomes. It’s advisable to approach the form with focus and intention, dedicating adequate time to complete it thoughtfully.
Documents used along the form
Alongside the Unbeatable Mind form, several other documents and forms can aid in your journey toward optimal health and performance. Each of these complements the principles outlined in Unbeatable Mind. Here’s a list of additional forms you might consider:
- Unbeatable Body Nutrition Plan - This outlines dietary recommendations supporting physical and mental performance, focusing on whole foods and nutrient density.
- Training Log - A tool to track your workouts, progress, and milestones. Customizing your log keeps motivation high and informs your future training strategies.
- Goal Setting Worksheet - This document helps clarify your short-term and long-term objectives, ensuring they align with your Unbeatable Mind principles.
- Daily Affirmations Sheet - Use this to create positive affirmations that reinforce your mindset. Daily repetition helps cultivate a resilient attitude.
- Progress Tracker - Monitor your physical, emotional, and mental improvements. It can show you how far you’ve come and identify areas needing focus.
- Meditation Journal - Record insights from your meditation sessions. Logging thoughts can enhance self-awareness and promote a deeper understanding of your journey.
- Sleep Assessment Form - Evaluate your sleep patterns and quality. Good sleep is crucial for recovery and overall well-being.
- Mindfulness Practice Guide - This guide offers techniques for integrating mindfulness into your daily routine, fostering a centered and purposeful approach to life.
These documents provide a supportive framework as you navigate your path to increased performance and well-being. They are designed to work in tandem with the Unbeatable Mind form, creating a comprehensive approach to a healthier, more focused lifestyle.
Similar forms
- Nutritional Guidelines: Much like any comprehensive set of nutritional guidelines, the Unbeatable Mind form lays out a framework for optimal dietary practices. It emphasizes balance, highlighting what to consume and what to avoid, similar to government dietary recommendations.
- Food Journals: Tracking what one eats can lead to insights about personal eating habits, similar to how the Unbeatable Mind form encourages mindfulness around food choices. Both aim to cultivate awareness of the relationship between diet and overall well-being.
- Fitness Plans: Just as a fitness plan outlines exercises and routines for physical health, the Unbeatable Mind form incorporates elements of physical training, creating a holistic approach. It combines mental and physical conditioning, aiming for optimal performance.
- Wellness Assessments: The Unbeatable Mind form functions like a wellness assessment by encouraging individuals to reflect on their food choices and overall health. It prompts critical thinking about what it means to thrive versus just survive.
- Mindfulness Practices: Similar to various mindfulness practices that encourage being present during meals, the Unbeatable Mind form advocates for awareness in food choices, recommending that individuals consider the quality and source of their food.
- Dietary Restrictions Documentation: Like documents that outline dietary restrictions for health reasons, the Unbeatable Mind form suggests avoiding specific foods. It urges individuals to make choices that not only serve their physical body but also align with their broader health values.
Dos and Don'ts
Here are some important dos and don'ts when filling out the Unbeatable Mind form. Following these guidelines can help ensure a smooth process.
- Do provide accurate and honest information. This ensures that the program caters to your specific needs.
- Do take your time when filling out the form. Rushed answers can lead to mistakes or confusion.
- Do double-check your entries before submitting. A review can catch any errors you may have missed.
- Don't use abbreviations or slang. Clear and formal language will help avoid misunderstandings.
- Don't skip mandatory fields. Missing information can delay processing.
- Don't submit the form if you are unsure about certain sections. It's better to seek clarification first.
Misconceptions
Misconceptions about the Unbeatable Mind form can stem from misunderstandings of its core principles and practices. Here are nine common misconceptions explained for clarity:
- It’s just about physical fitness. Many believe that the Unbeatable Mind form focuses solely on physical training. In reality, it encompasses mental, emotional, and spiritual growth, emphasizing the connection between mind and body.
- Diet is secondary to training. Some think that diet only matters after hard workouts. However, nutrition plays a crucial role in overall performance. A well-balanced diet supports both mental clarity and physical endurance.
- All foods labeled as 'healthy' are good for you. Just because a food is marketed as healthy, doesn’t mean it is. Understanding food quality is essential. Processed items often masquerade as nutritious but may be detrimental to your health.
- You must follow a strict diet without exceptions. There is a belief that one must be perfect with their diet at all times. In reality, enjoying a cheat meal occasionally can enhance overall enjoyment and adherence to a healthy lifestyle.
- The program is only for elite athletes. The Unbeatable Mind form is often thought to cater exclusively to athletes. However, its principles can greatly benefit anyone looking to enhance their mental resilience and overall well-being.
- Mindfulness in eating is complicated. Many assume that eating mindfully requires a lot of effort or time. In truth, it’s about being present and intentional rather than adhering to strict protocols.
- Food doesn’t influence your mental state. Some neglect the link between diet and mood. Food plays a fundamental role in mental health, affecting energy levels and emotional stability.
- Zone diets and Paleo diets are the same. There’s a misconception that these diets are interchangeable. While they both focus on whole foods, they have different structures and guidelines that cater to different nutritional philosophies.
- It’s only about what not to eat. Many think the focus is primarily on avoiding certain foods. However, the Unbeatable Mind form emphasizes what to eat, encouraging individuals to embrace nutritious foods that fuel the body and mind.
Understanding these misconceptions helps foster a more comprehensive view of the Unbeatable Mind form and paves the way for applying its principles in daily life for improved health and well-being.
Key takeaways
Here are some key takeaways regarding the Unbeatable Mind form:
- Balanced Nutrition Matters: The Unbeatable Mind emphasizes the significance of a nutritious diet that supports both athletic performance and daily life.
- Mindful Eating: Consider where your food comes from and how it impacts you emotionally and physically. Awareness in meals cultivates a deeper relationship with food.
- Avoid Processed Foods: A key recommendation is to steer clear of processed carbohydrates and focus on whole, unadulterated foods.
- Eat in Moderation: Consume several small meals throughout the day instead of three large ones. This approach aids digestion and energy levels.
- Stay Hydrated: Aim to drink enough water daily, roughly fifty to sixty percent of your body weight in ounces.
- Plan for Snacks: Keep healthy snacks ready to ensure you can adhere to your nutrition plan easily throughout the day.
- Allow Cheat Meals: Enjoy a cheat meal once a week to maintain balance and enjoyment in your eating habits.
- Listen to Your Body: Be conscious of what foods make your body feel best and adjust accordingly. This fosters a connection to your physical needs.
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