Unbeatable Mind Form – Fill Out and Use This PDF

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 field-tested on millions of unsuspecting Americans. The end results are increased number of those suffering from diabetes, heart disease, cancer, digestive disorders, autoimmune diseases, neurological impairments, etc

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 run-down of what to eat, avoid and how. Two approaches to effective nutrition I support are the Pale and Zone modalities. I include the key details below, and as always, don’t hesitate to communicate with me or our training staff with any specific questions through www.SEALFIT.com.

•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 Era—a period of about 2.5 million years that ended around 12,000 years ago with the development of agriculture. It is known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet, Primal and hunter-gatherer diet.

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 “gluten-free Paleo”.

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 meal-time as a time to re-connect with your team (or yourself). Whether it’s your work

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

Copyright Mark Divine, 2012 - 2013

Note: If you CrossFit consistently (5 days per week) your activity level is a 0.7.

Copyright Mark Divine, 2012 - 2013